SLIPS completed.

225-235-245-315-365-365 Rx'd

CFWUx2 FS 10 10 5 3 3 10*45dl 10*135
185 207 223 234 245 256

135
185
205
225
245
265 (F)

Deadlift 5-3-3-1-1-1
135/145/155/175/195/205 lbd

335-355-375-395-415-425pr

SLIPS
DL 5x5 @115k

@home, did SLIPS, and subbed 44# dumbbell deadlift ladder

14 rounds + 12 reps

400-415-430-455-475(m)-455

then stiff/stiff and or tuck press and or lower emom 20/stretching 

Rom dead 6x12 55 kg

205,235,245,255,265,275 (PB)

255, 275, 275, 305, 305, 305

Done immediately after tomorrow's tabata wod: 5x185, 3x225 & 250, 1x275 & 290 (heavy enough for today)

225-275-315-335-355-375 

Did some planks, some Lsits on parralletts, some handstand walking and forward rolls/tucks, and did a little bit of stretching for splits. 

315-335-355-375-390-405(f)

225 X 5
245 X 3
265 X 3
295 X 1
315 X 1

Completed 2020-03-05
185-235-235-255-275-295(f)

225 X 5
245 X 3
265 X 3
295 x 1
315 x 1 

110 2x5
120 2x3
130 3x1
Kg

55 YOM 5’6” 217.3

Slips 20 min

Deadlift

5X 225
3X275
3X295
1X 315
1X 325
1X 335 F
1X 335 F
1X 335 

Ran a rough 2mi 23:15
20 min scales & stretching 
6 rounds of 10x deadlifts with 35# plates, kettlebell style

205-225-235-245-255-260 lb

WU: x5 135/185/225
255*5/270*3/285*3/300/310pr/315pr
Good day!

The concerns mentioned in this piece are all serious, one more to consider is that we program all AI on the past, and our history with Cancer research, diagnosis and treatment is not worth replicating.

While we think of AI as the future, it is important to remember that all AI are trained on data sets that already exist—meaning we program the future on what we already know from the past.

Since our record with cancer care is not good, I’m not confident we can properly train an AI without harmful, unintended consequences. The conventional wisdom that cancer is a genetic disease has led to poor outcomes. Therefore, I’m less than excited about the prospect of new ways to diagnose more people.

While it is popular to say we have been “over diagnosing” people, I think that’s a bit of a misnomer. If a test is designed to find cancer, and it finds cancer, that’s just the test doing its job. The problems come from what we do after the diagnosis.

We assume all cancers will metastasize, all are lethal, etc and we treat all cancer patients based on these assumptions. A patient has a test that shows something that looks abnormal, more tests are ordered, then a biopsy (which may encourage metastasis—as Thomas Seyfried says, the biopsy is far from harmless, it is like poking a bee hike, he has a paper coming out on this soon), then when cancer is confirmed the patient is put on the conveyor belt of standard of care. While an AI may be a more sophisticated way to identify cancer—much like the new blood tests—it is a slippery slope for the patient who will then be treated with the chemo, radiation, immunotherapy, etc. each of which comes with significant costs (increased risk for heart disease, cancer, financial debt, etc).

Cancer rates are up, cancer deaths are about the same as they were in 1970s and considering the significant decrease in smoking, we could argue non smoking cancer deaths have actually increased, all of which makes me skeptical that we have a handle on this disease. Add to those awful outcomes that hospitals benefit greatly from more cancer diagnosis and treatment (the majority of most hospitals’ revenue comes from cancer care), I would move towards AI diagnosing cancer very cautiously. Before putting more people on the conveyor belt, I think we need to take a hard look at what we’ve gotten wrong in the treatment of the disease, which probably starts with understand the disease better.

Very busy day. Subbed quicker stuff:
21-15-9 reps of
155lbs deadlifts
burpees over the bar
6:48
then 5 mins each of scales and stretches 

5-390
3-410, 420
1-425, 430, 435

SLIPS ✔
Deadlifts
225x5
255/275x3
285/305/320(PR)x1

Rachel
50x10/8/8
60x6,3,3
65x3

Congrats Juan!
Did my 5/3/1 programming first
Deadlift
5 x 185/215
10 x 245
3 x 275/295/320
5 x 320/320
I only have 320# at home lol. Slow, controlled reps, iron plates so light touch and go 
Compare to:
Deadlift 
5 x 135/225/275/316
3 x 335/355
1 x 365/385(PR)/405(PR)
7 x 315
15 x 225

225-245-265-295-315PR-325F-320F-295

275-292-315-335-345-355

For SLIPS, 3 rounds of: 10 front-back-scale transitions each leg, 4 x 15 second L-sit, 5 handstand-to-forward-roll, 10 bear twists, 30 sec gymnastics plank
DL: x5: 365
x3: 375-395
x1: 415-435-450 (15-lb PR!)
m/51/5'11"/200#

Deadlift
235-5
245-3
255-3
265-1
275-1
255-1

  Check

up to 330(1)

245 x5
255 x3
260 x0 couldn't move it AT ALL
245 x3 
250 x1
255 x1
Attempted 265 (barbell was glued to floor)
Attempted 260 (barbell was still glued to the floor)

5-390
3-415, 420
1-425, 435, F460 just way to big of a jump felt good but no PR today

115 145 165 195 215 235
2 year hiatus

Deadlifts 
135-155-185-205-215-225

SLIPS 
Some are definitely getting easier,  others are improving.

Did 5x5 deadlift yesterday!  Every time I freelance a workout HQ somehow catches me. So I redid the run/farmers carry WOD from a few weeks ago. It’s been bugging me ever since. 
4 RFT of 400m run, 200m farmers carry, 35# DBs
18:24
200214:  30:55. Turns out I was running more like 800s than 400s!
181006:  25:31 on a different course. 

57/5’8”/160

225, 275, 285, 315, 345, 365 Rx 

435x 5
455x 3
465x 3
475x 1
495x 1
515x 1 (F)

shouldn’t have taken that big of a jump on the last set. All time is 535... I now know I’m not that strong anymore. 

M/36/165

I really feel good today. November of 2017 I blew my L5 / S1 and dealt with some of the most nagging pain I’ve ever experienced for about 18 months. My left foot would even drag at times. Everyday life sucked because nothing was comfortable, not even laying down. I wanted to avoid surgery at all costs because of all of the cases I saw that ended up no better off, some even worse. 

Not giving up on the idea that mankind has been blowing discs for thousands of years and still functioned (or got killed), I eventually found a physical therapist that helped me work through the scar tissue on the nerves and establish habits that would support further healing and, hopefully, strength training. 

Today, after having spent the last two months ramping back up on the main-site programming, I hit what I’m calling a “new chapter of life” deadlift PR of 352. Onward and upward. 

Best wishes, Juan!
5 min stretching 
6 min EMOM freestanding handstands x5 HS
5 min EMOM 3 strict pull-ups 
4 min EMOM 5 strict bar-hanging leg raises
Deadlifts:
5@ 215#, 3@ 225, 235, 1@ 240, 245, 250

Congratulations Juan!
SLIPS
2:00 Min front scale
4:00 Min 10"work 20"rest L-sit on pull up bar
4:00 Min handstand pratice
2:00 Min back scales
4:00 Min plank
4:00 Min stretching
Deadlift 5x5 50kg

Globo scale-as rxed. Put pads down if the gym owner yells about noise and set the bar down gently.  If using dumbbells today do single leg deadlifts, alternating legs each set (5l, 5r, 3l, 3r, and so on).  If you max out the dumbbells do AMRAP sets.  SLIPS as rxed. 

Yesterday tested three major items.（174cm/75.2kg/29age.）
Back Squat:160kg, Shoulder Push:68kg , Deadlift（Lock grip）:165kg.
https://youtu.be/569Z-6MQqvE
So I went for a 6-kilometer run this morning.

191211: 225-250-275-285-295-300

200301: 235-275-285-295-305-310 (PR)

M / 172cm / 80kg / 35

Tale of two halves (Weights predicted off of 170kg 1RM)

5 = (Predicted 147kg) lifted 150kg
3 = (Predicted 158kg) 155x3 / 160x2
Fatigued from triples
1 = 165 fail
1 = 160 ugly
1 = 150 

This article brings out some valid points. At first blush, AI cancer-spotting seems brilliant. But, then the reality of harm done treating tumors that may never have garnered any further attention comes to the forefront. I hope that people pause and give the possible application of AI cancer-spotting a long, hard thought. 

Guys! Me and my wife are super fortunate. We are having a baby, most likely tonight. I will be out for a couples of days. Keep working hard and being the best community out there!
Love to all,

juan

Champions Club Scaling Notes

RANT
I see this one as being an opportunity for a max lift at one of those three numbers - considering the last couple days' workouts. You can play this one by feel as you go to determine which one of the three would get most of your attention. Doing this without shoes can give you a better feel of how your bodyweight is shifting in your feet and if your arches are being maintained. Lastly, there always needs to be a standard, otherwise teaching cannot happen. The standard for deadlifts is zero change in your spine during any part of the lift. This is called midline stabilization. Any round, arch, or wobble from the hips up to the neck is a deviation from the standard. If you are testing for a true max there should be SMALL deviations from the standard. How small? If you can see it from 20 feet away, then it's not a small deviation.

Check the Compare To for last time's notes

GENERAL WARM-UP

2 rounds of:
10 air squats
15 groiners
20 banded good mornings
25 glute bridges

2 rounds of:
10 straight-arm banded lat pull-downs
20 bird-dogs (slow and controlled)

SPECIFIC WARM-UP

2 rounds of:
10 single-leg deadlifts with an empty barbell
10-second static hold in set-up + 5 deadlifts with an empty barbell

Build-up

3 sets of 5 deadlifts, increasing in load each set:
Set 1: approx. 60% 1RM
Set 2: approx. 70% 1RM
Set 3: approx. 75% 1RM

SLIPS

Handstand
EMOM 12 minutes
1-2 handstand descents

Stretching
EMOM 8 minutes
Min. 1+2: Banded hamstring stretch 
Min. 3+4: Banded shoulder distraction