The quest for a 405 deadlift before I turn 50

[Kelly Moore]

Currently training for the March Arnold Classic unequipped powerlifting meet. I compete 100% lifetime drug free and 100% raw (no belt, suit or wraps). Have returned to the lifting platform after a 17 year layoff...this time it is me lifting the weights, not support gear.

I have this wild notion of pulling a deadlift with four plates a side before I'm 50. That would be 3.5 times bodyweight. I have pulled a beltless 345 several times now, including in competition. I will have three years to do so as of May so now is a great time to start. This will be a massive undertaking, but I'm game to give it a run and compete along the way.

Week five of current training cycle:

Beltless dead stop deadlifts:

265x5
285x5
300x5 - This last set was hard, but I had a couple more reps in me. I am used to doing one set of 5 and may have to cut back to this again on deadlifts as the weight goes up. But the confidence of knowing this weight is mine even when fatigued is a tremendous plus. If I walk up to the bar thinking I can not do it, I won't get it off the floor.

Weighted chest to bar strict no kip pullups:

20x5
30x5
40x5 These sets were much too easy. Definitely need to increase the weight. I did 50 for five a couple weeks ago along with 70x2. Don't know why I didn't pay attention and add some weight to these pullups.

F/46/115#/5'1"

[El Viejo]

Currently training for the March Arnold Classic unequipped powerlifting meet. I compete 100% lifetime drug free and 100% raw (no belt, suit or wraps). Have returned to the lifting platform after a 17 year layoff...this time it is me lifting the weights, not support gear.

I have this wild notion of pulling a deadlift with four plates a side before I'm 50. That would be 3.5 times bodyweight. I have pulled a beltless 345 several times now, including in competition. I will have three years to do so as of May so now is a great time to start. This will be a massive undertaking, but I'm game to give it a run and compete along the way.

Week five of current training cycle:

Beltless dead stop deadlifts:

265x5
285x5
300x5 - This last set was hard, but I had a couple more reps in me. I am used to doing one set of 5 and may have to cut back to this again on deadlifts as the weight goes up. But the confidence of knowing this weight is mine even when fatigued is a tremendous plus. If I walk up to the bar thinking I can not do it, I won't get it off the floor.

Weighted chest to bar strict no kip pullups:

20x5
30x5
40x5 These sets were much too easy. Definitely need to increase the weight. I did 50 for five a couple weeks ago along with 70x2. Don't know why I didn't pay attention and add some weight to these pullups.

F/46/115#/5'1"

M/57/160/5'6''
I'm embarrassed to admit that I couldn't pull 295 yesterday. You are my new hero (or heroine). :cool:

[Smack]

Why do you shun the belt?

[Charles Staley]

Kelly, what do you weigh, and do you care what weight class you lift in?


Currently training for the March Arnold Classic unequipped powerlifting meet. I compete 100% lifetime drug free and 100% raw (no belt, suit or wraps). Have returned to the lifting platform after a 17 year layoff...this time it is me lifting the weights, not support gear.

I have this wild notion of pulling a deadlift with four plates a side before I'm 50. That would be 3.5 times bodyweight. I have pulled a beltless 345 several times now, including in competition. I will have three years to do so as of May so now is a great time to start. This will be a massive undertaking, but I'm game to give it a run and compete along the way.

Week five of current training cycle:

Beltless dead stop deadlifts:

265x5
285x5
300x5 - This last set was hard, but I had a couple more reps in me. I am used to doing one set of 5 and may have to cut back to this again on deadlifts as the weight goes up. But the confidence of knowing this weight is mine even when fatigued is a tremendous plus. If I walk up to the bar thinking I can not do it, I won't get it off the floor.

Weighted chest to bar strict no kip pullups:

20x5
30x5
40x5 These sets were much too easy. Definitely need to increase the weight. I did 50 for five a couple weeks ago along with 70x2. Don't know why I didn't pay attention and add some weight to these pullups.

F/46/115#/5'1"

[Sami]

Kelly, what do you weigh, and do you care what weight class you lift in?

It's at the bottom of her post. 115lbs.

[Charles Staley]

Thank you. I was going to suggest that gaining weight is probably to quickest most reliable route to a bigger pull. Also more training in the 1-2 rep range


It's at the bottom of her post. 115lbs.

[K.Diesel]

Kelly, I'm lifting at the Arnold too. I'll be following your log, and wish you nothing but success in Columbus and your pursuit of 4 plates. I'll make sure to introduce myself at the meet.

[Kelly Moore]

El Viejo,

Don't worry....age has it's privileges!

Smack,

I am tired of dealing with support gear. I threw away my suits and shirts years ago when I realized how weak I was without them. I still have my belt but don't wear it. Competing this year without any gear was a real pleasure and I was able to relax and enjoy the meet. I am happy with my progress and I feel great without it. Just a personal choice.

Charles,

I compete in the 123# class (barely - I usually have to eat more near contest time to tip the scales past 114 so I can compete in the 123 weight class). I am naturally a 114# class lifter but I want more strength and size. I figure at my age I am running out of time to make this happen. I have added another 3 glasses of whole raw milk mixed with raw milk cream to my daily diet in an effort to grow to the top of my weight class and I've reduced most metcons to three times a week and under 10 minutes each.

I may be doing too many reps with the deadlift; every fifth week I do 3x5. The other weeks are considerably fewer reps. I will be adjusting my schedule as needed to keep things within my ability to recover.

[Smack]

I am still at a loss as to why one would want to shun the belt. Lift more weight, safer. Seems like a win-win to me. A belt isn't even on the same league as suits.

[Kelly Moore]

Well Smack, it's a personal decision. You wear your belt, I won't wear mine and everyone is happy!

[Charles Staley]

Also belt use leads to greater abdominal strength


I am still at a loss as to why one would want to shun the belt. Lift more weight, safer. Seems like a win-win to me. A belt isn't even on the same league as suits.

[Kelly Moore]

Hi Charles,

Thank you for the suggestions. When I plateau I may reconsider using a belt.

Skill practice, all these done throughout day in singles or doubles:

Very slow pike press to headstand with head elevated on 6" of books, heel of hands 4" from crown of head. More head elevation is getting my arms straighter with the goal of stradde pressing with straight arms into a handstand. Great progress with these; a couple weeks ago I could barely do one from a head on floor headstand. Finally understanding how to move my midsection to make this happen and I'm even acquiring a bit of flexibility so my thighs are coming closer to my chest which makes the movement much easier. I'm no gymnast, but their strength and ability inspire me.

Tuck planche pushups on rings. Singles or doubles....keeping back horizontal to floor without falling off the rings is freaking hard.

Very slow straddle L-sits to horizontal elbow lever back to straddle L-sits.

Very slow no kip muscleups on rings. As I will be doing these from a partner's hands I am relearning the movement with zero kip and done very slowly. One quick move with a partner and I could hurt both of us badly. Time to learn about real strength and control.

Metcon:

AMRAP in 10 minutes = 4 rounds + 10 pullups and 6 sandbag shoulders

10 kipping pullups
5/5 62# sandbag shouldering from the ground (alternating shoulders each rep)
Down and back 50' broad jumps (had to jump at least my height each attempt or I had to redo the jump....cat toys are great distance markers)

[BigJavs]

wow, you are awesome.

[Kelly Moore]

Thanks BigJavs...not awesome, I've just been lifting (the first decade of it non-productive - think M&F magazine articles - with crap technique) for 27+ years.

My real interest now is being able to do some basic cirque du soleil movements...a friend and I were so inspired after seeing the massive and incredibly strong handbalancers after the October Las Vegas World PL competition that we started goofing around with some movements and discovered we can do some of the easiest ones. With practice, we can polish them up and make them look better. We decided to work hard to acheive the slow partnered muscleup to L-sit straddle to horizonital elbow lever (I'm no where near strong enough for a planche. Yet.) back to an L-sit straddle. How I get down from overhead we haven't figured out yet!

I've been practicing on parallettes/rings, and have built a wood "ledge and wall" I can move inside my power rack to do slow assisted MUs. MUs with no kip and done with flat hands are different and much harder than MUs on a bar or rings.

If I had not received an invitation to compete at the Arnold I would be focusing on the gymnastics stuff and returning to kettlebell sport competition. But now the idea of pulling four plates per side has taken root....

[Kelly Moore]

Done many times throughout the day in this order:

Tuck planche pushups on rings. Triples or fives with back horizontal to floor. Hard but I am getting more control and balance.

Very slow straddle L-sits to horizontal elbow lever back to straddle L-sits. Focus on pushing up hard in the sit.

Very slow pike press (and very slow return) to headstand with head elevated on 5" of books, thumbs of both hands in line with edge of books, crown of head on very edge of books. This hand placement is much closer to what I need for the handstand and significantly more difficult to balance, even with head on books. Really feeling these in my anterior delts, triceps and abs.

No MU work today...installing shelves and hooks for my weight equipment around the power rack...too lazy to move things around for the needed assist.

L-sit lift from the floor. Cripes these are hard! Lucky to get my fat ass and legs off the floor an inch. Tried to hold for 10 seconds but was happy with 2 seconds. How do those gymnasts do it???? Massive tricep and thigh cramping.

[Kelly Moore]

Back Squats:

205x3 - very easy
215x3 - very easy
230x3 - easy

Bench Press (all the first reps of each set done with 2 sec pause on chest, remainder touch and go):

147x3 - very easy
157x3 - very easy
167x3 - easy

3x6 185# Fast Hip Bridges with 2 second pause at the top (35# and smaller plates to keep ROM, shoulders elevated 6" with sandbags). Uncomfortable, not too difficult. Really feel it in my hams and glutes.
3x5 Full ROM Handstand Pushups (hands on 12" stools, top of head touching floor). I do these instead of BB presses as they are easier on my shoulders and have more ROM (hands are about an inch below the top of my shoulders) than BB presses. No breaks on the sets...moderate difficulty. Need to add another rep to the sets.
3x10 Doubled Pink band Hip Abductions
3x10 Bwt GHR (slow, no momentum, hands behind head)
3x5 Assisted Planche Pushups (one pink band under feet, 36" from floor. Feet move in planche position with body)

3 rounds for time:

15 1 pood Russian kb swings (power swing style)
Down and back broad jumps (50' total, with cat toys for distance markers. if I don't make the distance each jump, I have to do over).

3:39 - Managed each down and back in 4 jumps....actually did the final leg in 3 1/2 jumps! This is great progress as I was lucky to jump 5' per effort several weeks ago. Jumping in any form is a huge hole in my program.

Time to put down a couple glasses of raw milk, raw milk cream and raw egg yolks flavored with a bit of cinnamon, vanilla and nutmeg. A great natural protein drink that tastes like eggnog! I remove the egg whites as they seem to upset my stomach. Here is the recipe if anyone is interested: http://www.passionatehomemaking.com/2008/12/holiday-eggnog-eggnog-ice-cream.html.

[Kelly Moore]

30 minutes of yoga and joint mobility

Workout:

51 yards each, done in alternating 9 yard rounds:

Lateral Handstand walks against wall (picking up hands each step, not dragging them on the carpet)

L-sit rope climbs (starting and ending seated on the floor. L-sits looked more like chair sits the last couple rounds. No cirques on the rope today, just controlled hands only descents)

No rushing, just walking across the room between the wall and the rope for rest

[Kate]

Squatting twice your bodyweight is "easy"? Yowsa.


...not awesome, I've just been lifting... for 27+ years.

I don't care how long you've been lifting -- still awesome. (And I almost never use that word.) :)

-Kate

[Kelly Moore]

Hi Kate,

Thank you. Squats were my weak lift back when I was serious about competing; using Rip's squat technique has brought my squat around. I feel I am under working my squat right now, but the confidence of knowing I can easily now lift weight raw that used to bury me without using a belt, suit and wraps is making a difference.

Yesterday:

30 minutes of yoga and joint mobility. Took the day off to build closet shelves.

[StLRPh]

Squatting twice your bodyweight is "easy"? Yowsa.



I don't care how long you've been lifting -- still awesome. (And I almost never use that word.) :)

-Kate

What she said.

[Kelly Moore]

Thank you STL.

Took a couple days off to play....sledding and crashing on icy and fast hills were the lastest endeavors!

Today:

Beltless dead stop deadlifts (no touch and go or bouncing reps):

270x3
300x3
320x3 easy!

Strict no kip pullups, chest touching bar:

50x3
50x3
50x7 easy! Need to add more weight, the sets of threes were not challenging enough at 50#.

A short metcon and gymnastic movements later.

[Kelly Moore]

AMRAP in 10 minutes:

10 45# DBall hang power cleans
60 yards 125# kb "pop and pulls" across floor using 1.5" rope
90 yard broad jumps (wanting 7 jumps or less per 45 yards)

5 rounds + 6 cleans. Need to use a 60# Dball for cleans and 170# for the pulls. First couple rounds of jumps were 8s; last 2 were sevens and one 6 1/2 jumps.

Finished with climbing "in and outs" through the swings cage as fast as possible.

[Kelly Moore]

Played at the Monkey Bar Gym in Madison WI...had fun doing a workout I don't normally do.

KB back presses - work up to max weight. Max weight a pair of 28k bells. Could not keep the 32s from rolling around my wrist during the start of the presses.

Renegade Rows - work up to max weight. A pair of 96# bells for this one for several good reps.

Vertical Jump - used 3,2,1,0 cables on Power jumper, 10 jumps each. I must have gained a good 5" in height by the end.....jumped to length of chain hung from ceiling.

15 yard Broad jumps in as few jumps as possible - used 3,2,0 cables on Power Jumper. 9 jumps with 3 cables to 14 yards in six jumps with no cables. Six jumps plus a hair is easily the best I have ever done.

[JLascek]

Hey Kelly,

Finally saw your log. Glad to have you here and can't wait to see what you do at the Arnold.

--Justin

[Kelly Moore]

Beltless back squats:

190x5
215x3
245x1 - easy and very deep
Decided to put on the belt to see if it felt any different:
255x1 - easy and very deep, but I did not feel any difference from the belt
260x1 - failed as I was a bit on my toes and could not recover

Finished squatting with a beltless 155x20. It was easy, but it brought back memories of 20 rep squat hell. At least three deep breaths between every rep. Sure is easier if you rush the first reps without the three deep breaths. I remember suffering through 205x20.....wonder if I could do better than that if I do the 20 rep squat routine again (after the Arnold). That routine put serious size and strength on my midget frame, better than anything else I've ever done.

3x6 205# Hip Bridges: shoulders elevated on two sandbags, 2 sec pause at top of each rep
3x6 doubled gray band hip abductions: feet in same postition as squatting, 2 sec hold at extension
3x6 GHR: hands straight overhead, no momentum and very slow up and down

Tabata jumping knee touch lunge squats: Started with a max of 19 in beginning, ended with 14.

[Phil Stevens]

Solid training Kelly. Keep it up, drink up those calories and try and fill out your class I am sure youll get what you want, expect and more with your hard work.

[Kelly Moore]

Hi Phil,

Thanks! My weight is down again to 113.....damn. I find I can only eat so much food. Drinking in more calories using raw milk, raw milk cream and raw egg yolks are my best bets for adding weight. I can drink more calories more easily than I can eat them. I'm off to the farm tomorrow for more of the above.

Bench Press - first rep of each set with a long pause on chest:

137x5
157x3
175x1 - solid, strong. Pushed the bar a little toward my feet after the pause (bad old habit) which made the lift harder than it should have been, but I'm become just strong enough to recover and finish with that weight.

3x6 Full ROM Handstand pushups - hands on 12" stools, head touching floor each rep. Used to be that 3x3 were almost impossible....very gratifying to see these going up.

3x6 ring pushups with 23# weight vest. Thumbs in armpit depth with a long pause in that position.

[Kelly Moore]

Despite my adding 2-3 glasses of liquid protein and fat (8 ozwhole raw milk/1 tbsp raw milk cream/2 scoops protein powder/one raw egg yolk per glass) to my diet I am still barely tipping the scales at 113#. I have to wonder if my scale is broken. One glass is my morning snack, end a workout with a glass and drink a glass just before bed in addition to my regular meals.

Beltless Deadstop Deadlifts (no touch and go or bouncing reps):

265x5
300x3
330x1 - easy
350x1 - did this just to see how it would go.....great to know I can reliably pull triple bodyweight from the floor now! Abs and chest trying to cramp from that pull.

Weighted strict pullups:

50x7 - easy, chest touching bar each rep
60x3 - easy, chest touching bar each rep
70x3!!! - solid, no kicking reps! Chest touched bar each rep
50x6 - solid!

[Kelly Moore]

I am sore just about everywhere today from yesterday's deadlifts and weighted pullups - butt, hams, hips, low back, lats, traps, chest, abs and neck. If I do this WOD again I will make it shorter and more strength specific: one shoulder sandbag weighted lunges and broad jumps using Lifeline USAs power jumper.

Altered the CrossFit WOD to avoid running on the icy Wisconsin roads:

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Row 200 meters

21:57 - Measured out 10 meters in my living room and worked back and forth for the needed distance. Required each exercise maintain a minimum step distance, jump distance or pace or I would add another 10 meters or 100 meters to that part of the workout. I want to make each rep count.

10 meters of lunges had to be accomplished in 9 strides or less with knee touching floor each rep, hands on hips.

10 meters of broad jumps had to happen in 5 jumps or less; I did have several that missed 4 jumps by about a foot! I used to need six jumps to do this....yes, it was pathetic. It's become better since my couple lessons with Jon Hinds at the Monkey Bar Gym. Thank you Jon!

Rowing had to maintain a sub 2 minute pace after six pulls or another 100 meters would be added. Fortunately I can maintain that pace for a short distance despite my dismal rowing ability.

Feeling much less sore now, but I know that will change by tomorrow.

[Kelly Moore]

Pretty sore in the butt, hams and hips today. Yoga, joint mobility and stretching this morning.

Decided on a short rowing workout. Forgot how brutal rowing can be if done all out:

Four 500 meter rows, 2 minute break between efforts. The object was to do all sets in under 2 minutes (did not come close, but did see two PRs):

1:52! - This is a PR for me....better yet was the 1:42 pace I saw for several pulls! I have NEVER seen a 1:40 anything when I have been rowing. I am not strong or conditioned enough to hold it, but damn it was a sight to see on the monitor! This was an all out 500m effort. I knew the rest of the workout would suffer, but seeing two PRs on this was worth it. :D

2:14 - I was dead from the first round
2:06 - recovering, was able to hold a 1:58 until the 400m mark
2:05 - cooked, just doing my best to hold on to 2:05 pace the duration

Felt stomach and gut sick after the workout. Just rolled around on the floor for a while before I felt good enough to get up. Reminds me of all out hill sprints, car pushing and prowler work.....short, brutal and effective. I like it.

More yoga and stretching throughout the day.

[Kelly Moore]

Light week....I need it because I am sore and feeling burned out. I was dumb and put too much energy into the lunge/broad jump/row workout a couple days ago. I should have done three much shorter distances with weighted lunges and the power jumper. I went all out on all the jumps and it was too much for three long rounds. More strength based with less distance would have been appropriate to my current goals...3 rounds of 20m weighted lunges, 20m power jumper broad jumps, sub 2 minute pace 200m rows might be about right for the next time.

Back Squats:

155x5
170x5
180x5

Bench Press (long pause on chest first rep each set):

112x5
117x5
125x5

I am very glad I lift at home. All these little plates on the bar are giving me a complex.

[Aikislacker]

Nice work on the rows.... Just don't overdo things on your home stretch.
7 weeks until the Arnolds?

[Kelly Moore]

Yeah, about seven weeks. I better stop screwing around and stick with the 10 minute metcon rule. I definitely overdid the broad jumps. Great work on hip extension and explosive power if done in correct amounts. Like anything else, great way to destroy my recovery and growth if done too excess.

[Kelly Moore]

OK....made this an easy 12 minute CrossFit WOD (close enough to the 10 minute mark and more like a recovery type workout than something that will detract from my heavy lifting):

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

****

All squats below parallel with full hip extension at the top, kipping pullups.

1. 58/12
2. 56/12
3. 54/12
4. 53/12
5. 53/12
6. 59/43

Fun and easy workout.....squat reps high enough that pullups would have been pointless as RX'd, so it was a minumum of 12 pullups per round (I should have set the minimum higher). Squats were done at a fast but not all out pace; that minute break for the pullups allowed enough rest to continue at a good clip for all rounds. Went all out round six on both squats and pullups. Everything consecutive with no breaks.

All the heavy low rep squatting and weighted pullups have not hurt my unweighted high rep ability; actually, my squats were more enduring with less "pump" pain than ever. Pullups were equally easy. Good stuff!

I see I misread the WOD...did not do any pushups. Oh well.....I needed more pullups anyway.

[Kelly Moore]

Doing this routine throughout the day....should be around 10 times for the day when finished:

3 Full ROM HSPUs from 12" stools
3/3 rolling bicycle pullups
3/3 65# sandbag shoulder 18" slow step ups
30 sec paralette L-sits

Rolling bicycle pullups = Start at hang, slowly pullup to right, slowly typewriter to left, slowly return to hang and repeat three times while bicycling entire time. 3 reps that direction followed by 3 reps the reverse direction. They look and feel awesome. Thank you to Camille for the Bartendaz DVD.....great pullup ideas there!

Left leg amazingly weak and uncoordinated for step ups. Can barely do them and need to put a hand on the wall to keep from falling over. Right leg very strong - very slow drive to full extension with no push off from left foot, no falling over.

[Kelly Moore]

Weight up to 116# this morning.....likely water weight, but at least the scales say I'm not a scrawny 113.

Joint mobility, yoga and stretching.

Back squats:

195x5
210x5
220x10! Deep, solid and easy!! Did not max out (want to make sure my lower back is ready for deadlifts on Wednesday/Thursday before leaving for beautiful two weeks in Kauai).

Hip bridges with shoulders on sandbags: 215x3x6

GHD raises with back end of apparatus on 6" block (no momentum, arms overhead): 3x6

Power Jumper broad jumps with focus on fast and full hip extension:

2 short purple bands (can not find the third band) - 5.5 jumps per room length
1 short purple band - 4.5 jumps per room length
No bands - 4 jumps per room length

Followed with more yoga and stretching.

[Kelly Moore]

Managed to pinch a nerve in my neck before benching and no amount of release techniques worked.

Joint mobility and stretching.

Benches, first rep of each set with long pause on chest:

140x5
150x5
160x5

Last set was rough. Pushed the bar toward my feet again a couple of reps. That really robs me of a good lift. No chance of doing any additional reps. A bit disappointed the bench felt crappy but considering I did 30 full ROM HSPUs just a couple days ago I should not be surprised. I didn't plan this very well.

Full ROM Handstand Pushups with hands on 12" stools, head touching ground each rep:

6, 7, 6 reps. I really prefer these to BB pressing my bodyweight; more comfortable for my shoulders and the increased range of motion (hands to armpits rather than stopping at collarbones) feels good too.

Tuck planche pushups on paralettes (back/hips kept parallel to ground, shoulders touching paralettes each rep):

3, 3, 3 - freaking hard! Between balancing and maintaining a parallel back my triceps and chest are fried. Was happy with a half second of straight arms at the top of the movement; could not hold that balanced position for any longer, even with legs tightly tucked into my chest.

Stretching, yoga and rolling during the day.

[Kelly Moore]

Joint mobility, stretching and yoga. Crap, weight was just under 114# again today. Great nutrition just doesn't work without adequate sleep.

Dead stop deadlifts:

270x5
290x5
305x9! - I remember when (not too long ago) 305x3 used to freak me out. And that was without relatively heavy sets of 5s before that attempt.

Strict pullups (chest touching bar each rep):

50x8
60x4
70x3
50x6

[K.Diesel]

Last set was rough. Pushed the bar toward my feet again a couple of reps. That really robs me of a good lift. No chance of doing any additional reps.

I have a tendency to do the same thing on the bench press, and once it happens on max/near max lifts, it's all over. Are there any cues that you use to prevent yourself from doing this more often than not?

[Kelly Moore]

I really don't have any useful cues for keeping the bar moving along the right path other than to simply be really aware of what I know I have a tendency to do. Unfortunately, it doesn't stop the problem.

Currently on the beautiful island of Kauai, snorkeling and hiking far more than working out. I've been having terrible gut and stomach problems (probably from eating industrial raised chicken...same thing happened the last time I ate it) and my weight was way down (around 113# or less). No access to raw milk here either, but at least there is more than enough fresh raw mussels, squid, octupus and tuna!

Yesterday's workout (I finally felt good enough to move some weight):

Back Squat:

210x3
220x3
235x5

Strict weighted pullups:

50x7
50x6
50x5

Not a very inspired workout, but good considering how bad I have been feeling and my lack of bodyweight.

[Kelly Moore]

Had a great deadlift workout at the 24 hour fitness facility in Kauai this afternoon. If you need a place to workout in Kauai, this is the place. Lots of weight, squat cage, chalk, rope, rings, sled, strongman equipment, no air conditioning and lifter friendly staff. Excellent place.

Beltless deadlifts:

290x3
305x3
325x5! Felt awesome! Could have done at least one, possibly two more reps with a bit of baby powder on the thighs (nearly tore the skin off due to the humidity and I wanted to go snorkeling pain free in the ocean after the workout). I remember when 325x1 for a single was a challenge. Now it's not a big deal anymore. It shouldn't be long (only 20#) until I'm pulling triple bodyweight for triples plus.

Bench Press (pause on chest for the first rep of each set):

140x3 (mistake....I was not supposed to do this. I misread my handwritten note)
150x3
160x3
170x1 missed the next two touch and go reps
155x2 to make up for the two missed 170 reps

3x5 Full ROM HSPUs (hands on chairs, shoulders touching chairs at bottom of lift)

Sled dragging in parking lot

Snorkeling!!!!

[Kelly Moore]

Done yesterday after snorkeling in the morning:

Back Squats:

190x5
220x3
255x2

Sled dragging and kipping pullups. Sled dragging much less painful after squats than after deadlifts!

Plan to hike part of the rugged and very slippery Na Pali coast tomorrow. Went snorkeling again today (I fell and punctured my finger with a sea urchin spine....ouch) and found a waterfall with a rope swing and a jumping cliff - that is for Thursday's fun!!

[Kelly Moore]

Hiked 8 miles yesterday along part of Kauai's Na Pali coast trail to the Hanakapiai Falls. It took six hours for the hike and we were not putzing along. The trail was very steep and very muddy with "Hawaiian ice" (that mud is really like ice) with many high step ups and step downs onto volcanic boulders and tree roots. It was an amazing hike!

Fantastic views. Absolutely worth the effort!

[Kelly Moore]

Forgot to log the past couple days; still suffering from the time zone changes and the return to Wisconsin's cold and frozen winter.

Feb 7 - feeling dead tired after spending around 10 hours traveling/sitting in airports and airplanes the day before. I should have waited a couple days before trying to lift heavy:

Deadlifts
270x5 - felt awful
305x3 - felt like I pulled triple bodyweight for three reps
340x1 - could not budge the weight from the floor

Low back felt crappy after all the reps...I was obviously completely out of the right groove. Thinking back I'm sure I was pulling with my shoulders too far over the bar instead of just a bit in front of the bar.

Feb 8

Bench (first rep of each set with pause on chest)
140x5 - felt good
160x3 - felt good
180x1 - got it off my chest about 3" but let the bar drift toward my feet. Pushed for about 6 seconds trying to bring the bar back in line but was not successful.
150x3
135x10

Full ROM HSPUs (Hands on 12" stools, head touching ground):
7, 6, 5

Full ROM Ring Pushups with feet on 12" stool, hands into armpits
3x10

Today:

Tabata kipping pullups (goal was 12 each round, but could not maintain the pace):
12, 12, 12, 12, 12, 10, 9, 8

Tabata burpees with pushup and lateral jump over sandbag (goal was 6 each round, had a bit of time left each attempt. Will try for seven each round the next time):
7, 6, 6, 6, 6, 6, 6, 7

[PMDL]

Jesus, 115 lbs and pulling 405 raw? That's gonna be a sight to see at any age.

Best of luck to ya.

[ello]

Jesus, 115 lbs and pulling 405 raw? That's gonna be a sight to see at any age.

Best of luck to ya.

^^^^

Agreed. Your numbers are already impressive.

[Kelly Moore]

Thanks PMDL and ello!

Shoveled a LOT of freaking ice and snow that the snowplow left at the end of the driveway. Plowed in the garbage cans and the mailbox; had to move that heavy road ice ASAP this morning before garbage collection came through. Snow mounds are better than 6' high....throwing the shovelfuls became out of the question so I had to walk the damned things down the sidewalk so I could dump it. A long process.

Today's workout:

For time:
50 Lateral Lunge Toss Over 9' bar and catch in Lateral Lunge, 10# ball
25 L-Sit Pullups
40 Lateral Lunge Toss Over 9' bar and catch in Lateral Lunge, 10# ball
20 L-Sit Pullups
30 Lateral Lunge Toss Over 9' bar and catch in Lateral Lunge, 10# ball
15 L-Sit Pullups
20 Lateral Lunge Toss Over 9' bar and catch in Lateral Lunge, 10# ball
10 L-Sit Pullups
10 Lateral Lunge Toss Over 9' bar and catch in Lateral Lunge, 10# ball
5 L-Sit Pullups

14:50 - All L-Sit Pullups started and ended with straight arms, pulled to touch shoulders to bar. Lateral Lunge tosses were a complete irritation....I hit the bar many times and the ball went flying out of control so I was chasing it around the floor. I quickly discovered that tossing it with my left arm lead to lots of chase games. Goes to prove I need to do more unilateral work.

[Kelly Moore]

Deload week - I need it, I'm feeling tired!

Joint Mobility, stretching.

Back squats:

160x5
175x5
185x5

3x6 - GHD raises with 10# D-Ball held on crown of head. Tried to hold the ball with arms fully outstretched over head but could not do one rep! Doing six with the ball at the crown of my head was nearly my limit....freaking hard.

Bench Press:

115x5
125x5
130x5

3x6/6 - Deep Archer pushups on rings (one hand in regular pushup position, other arm out to side). Hand in armpit depth....hard, but no where near as difficult as the GH raises!

Just held 405# in my hands for 10 seconds. No good reason other than to feel the weight. No grip problem, but massive tricep cramps!

More stretching and yoga.

[Kelly Moore]

Went sledding yesterday afternoon.....bruises all over my behind and the backs my knees and calves. Managed to stay on the sled every run, even over the "moguls". Spent a great deal of the time airbourne and landing with sincere impact.....Fun!!

Back Squats:

200x5
215x5
230x8

3x6 225# hip bridges with shoulders on sandbags
3x6 GHR with 10# DBall held on crown of head

Bench Presses:

150x5
160x5
170x1 Too fatigued, could not do four more reps
155x4
135x10

3x5 Full ROM HSPUs (hands on 12" stools, head touching floor
3x3/3 Bicycling circle pullups (Bartendez style)
2x5/5 Archer pushups on rings

Benches are falling off for some reason; squats and deadlifts still getting stronger.

[Kelly Moore]

Stiff lower back and inner thighs....still paying my dues for the squats.

Today's workout:

3 strict no kip chest touching bar pullups with a straight leg raise with toes touching bar between each pullup rep. Mixing a leg raise into the mix kills that slight "stretch bounce" in the shoulders on strict pullups.

3 95# bar thrusters with bar stopped and held for a pause overhead each rep.

30' burpees with a pushup and distance jump (had to cover the length of the floor in as few jumps as possible, managed six each round).

3/3 landmine twists with 45# bar and 10# plate, hands on the end of the bar. Bar had to touch a thigh each rep with arms held straight during exercise.

7 rounds + a round of pullups and thrusters along with 3 burpee jumps in 10 minutes. Finished the remaining burpees and landmines.

[Kelly Moore]

Today's workout from the CrossFit main page:

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Row 5
Squats 24
Kipping pullups 11
Pushups 16
Situps 16

Total = 72

All out on rows, squats and situps. Gamed pullups and pushups to keep the total number of reps higher than I can if I go all out on these movements. I would rather do 128 pushups total than 100 (which happens if I go all out each round with pullups and pushups). So I record my gamed numbers and attempt to add to the gamed number each time I do a tabata workout. Seems to be working very well with new PRs on pushups and pullups.

Held 6 for the rows for two rounds. Held 25 for the first three rounds of squats. Gamed the pullups with the thought of 12 each round, but lost it the last two rounds with only 11 reps. Gamed the pushups for 16 each round. Situps were anchored with hands on chest.

[Kelly Moore]

Sick last night and today, just feel beat. Not sleeping well, roughly 4 hours a night. Too many stressors in my life these days!

Beltless deadlifts:

275x5
295x5
315x6

Not bad, stopped early on the last set (maybe two more in me).

Strict pullups (no kip, chest touching bar):

50x5
50x5
50x5

Not all out, stopped early.

Bench Press (first rep with long pause on chest):

150x5
160x5

Full ROM HSPUs (hands on 12" stools, head touching ground):

3x5

Did not go all out on anything today. Not feeling the best so I terminated everything early.

[Kelly Moore]

Changed the CrossFit WOD to fit my current goals:

Five rounds for max reps of:

2/3 Body weight Thrusters
1/3 Body weight Strict No Kip Pull-ups
3 minute rest break between couplets

Thrusters:80# Pullups:40#

26-12
22-8
19-6
17-5
15-5 (kicked out the final pullup rep)


Very pleased that the thrusters endured as long as they did. Pullups suffering from yesterday's sets of strict 50# pullups and Wednesday's kipping tabata pullups.