CFWUx2 BS 10 10
60-70kg 80-85-85kg 90-95-100-100kg
Didn't go as heavy as I wanted because of slight tweak in back

(2x5) 155lb 165lb (2'' descending, 2'' pause at the bottom)
(3x3) 185lb 195lb 205lb (2'' descending, 2'' pause at the bottom)
(5x1) 215lb 225lb 235lb 235lb (4'' descending, 2'' pause at the bottom)

115, 135,
155, 165, 175,
195, 205, 215, 225

42, 62, 72, 92, 102, 112, 122, 132, 137

225-225x5
245-255-265x3
285-305-310m-265 from dead stop off spotter arms (took a couple tries) 

handstand practice and stretching 20m after

42/69”/177lbs. 

Previous
185, 205
225, 235, 235
245, 255, 265, 275 (shallow)

Assessment 
Work up to 285

Results
185, 205
225, 235, 245
255, 265, 275 PR, 285 PR

M/28/6’1”/205#

load: 225 | 245 | 275 | 285 | 295 | 315 | 325 | 335 | 345

5 x 170
5 x 180
3 x 190
3 x 200
3 x 200
1 x 220
1 x 230
1 x 230

5 reps: 220-230
3 reps: 235-240-245
1 rep: 245-250-255-260

135, 185, 205, 225, 245, 265lbs, 285, 295lbsx2

x5 115-135
x3 165-175-180
x1 190-195F-165-175-185

1x5x155#
1x5x155#
1x3x175#
1x3x185#
1x3x195#
1x1x205#
1x1x225#
1x1x245#
1x1x245#
1x1x250#
1x1x250#

M/44/5'6"/140 lbs

205-225-245-265-285-305-315-325-335lbs.

225-235-245-255-265-275-285-295-305

42 / 6’0 / 195

26 y/o
160lbs
CrossFit PR
1-205 (5 reps)
2-225 (5 reps)
3-245 (3 reps)
4-255 (3 reps)
5-260 (3 reps)
6-265 (1 rep)
7-275 (1 rep)
8-285 (1 rep)
9-290 fail

M/25/5'8"/155lb
CrossFit AFK

225lb-245lb-275lb-285lb-295lb-305lb-315lb-325lb-335lb(matched old PR) 

M/60/190 

225-245
265-285-305
315-325-335-355

5@ 85, 95
3@ 105, 115, 125
1@ 135, 145x3

Threw out my back before attempting 21.2. Called it off. Live to fight another day. 

95-135-135-155-165-165-170-185-170
Haven't backsquatted in years. Took it easy and enjoyed it - no debilitating residual pain for the first time since 2010! TY to my Physio Doc who taught me how to mobilize dem hips!

155-175-190-205-215-225-235-245-225

225/255/275/285/295/315/330(x)/320(x)

Left, lower back is tight. So I did some go-wod mobility & then did 5 exercises for my back. https://www.californiastrength.com/blog/fix-low-back-pain-and-stiffness
Then, today’s workout with an empty barbell. Went slow & focused on a good mechanics.

215-225-245-255-260-275-280-285-275

Threw in 36" Box jumps after each x1. Could've pushed it a little harder but fridays run was a doozy. 

WU 5x45/45/95/135
5 x 185/205
3 x 225/245/255
1 x 265/275/285/295(f)
Full ROM, happy with the session

5-5-5-3-3-3-3-3
225x3
255x3
275x2

July 14th, 2020 at 7:20 am
Commented on: Tuesday 200714
Practice SLIPS for 20 minutes.
Back squat 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
155-190
205-225-255
272.5-297.5-317.5-327.5


210320
 AFTER 21.2
115-135
155-175-192.5
207.5-237.5-250 f 205-210
rough

Back squats 
5- 95/ 95/ 135/ 135/ 155/ 155/ 175/ 175

Limited to a 25 kg bar, so modified this to:

10 rounds of: 
10 back squats 
5 shoulder presses 
2'30'' rest between rounds
--
No time for more today. But a good session, nevertheless. 

190-210-230-250-270-280-290-300-310(PR)

200714: 185-205-225-245-265-275-285-295-305

Pulled a max deadlift before yesterday (475) so didn’t want to max something else today because my back was smoked and I slept like shit last night. Instead, did 8x3 at 245 which is bout 65%. Made them fast and aggressive but still tried to move as perfect as possible. 

Then hit some accessories targeting VMO and glute med as well as some hamstring curls, GHRs, and a few good mornings. Not super high volume or intensity of anything, just wanted to move well and feel good when I got done. Great session. #mainsitemafia

3/38/20: up to 260#
7/14/20: up to 290#
Today: (5) 225, 235/ (3) 245, 250, 255/
(1) 270, 280, 290f, -

56 YOM 5’6” 212
squat
205X5
225X5
235X3
245X3
265X1
275X1
285X1
295X1
no PR today

5x 150 - 160
3x 170 - 180 - 190
1x 200 - 210 - 220 - 230

230 is right around my last max but it felt like nothing.

5: 225-225
3: 245-260-275
1: 295-305x3

M/28/6’1”/200lbs

190-210-230-250-260-280-290-300-310

190722: 185-205-225-245-255-275-285-285-275

RX - 225,245 x 5, 255,265,275 x 3, 285,295,305,320 x 1

185, 205 x 5
220,235,245 x 3
260,275,290,300 x 1
rx 

sore after 21.2
no Pr attempt this time

x5: 225 - 245
x3: 265 - 275 - 280
x1: 290 - 300 - 310(f) - x
m/52/5'11"/200#	

5x50, 5x60, 3x70. 3 x 80, 3 x 90, 2x100, 2x110, 1x 120, 1x125 kg  easy

5 @ 135#
3 @ 165/185/195#
1 @ 220/230/240/250
Haven't felt this good doing heavy squats in a looong time---went for 260# and got it to tie (from what I can tell) my pr from 2013.
Then my 24 yr old son comes in the garage and says "you should have went for 265# to break it".....Where the heck was he 5 min ago?????
m/51/175
compare to 
were singles at 220#

Due to no rack, subbed:
Hang Squat Clean + Front Squat
1+4:
Alexa: 25 - 30 - 35
Tom: 60 - 63 - 66
1+2:
Alexa: 40 - 42 - 44 - 45 - 47
Tom: 70 - 72 - 74 - 76 - 77
All in kg

5 @ 185# and 225
3 @ 235, 240, 245
1 @ 255, 265, 275, 295. 

Good session. Haven’t squatted heavy in months. 

185-225-235-245-255-275-285-295-306 (138.8 kg)

That’s a 1# PR for me, first 1RM back squat PR in 3 years! If I have to be honest, depth may have been borderline on that last rep, but so was my last PR.

Redo 21.2
35 lbs dumbbell snatches 
24” box step overs
209 reps

35-40-45-47.5-50-52.5-52.5-52.5-52.5 kg
Focus on technique

185-205-225-245-265-295-315-275-280

10/10/10/8/8/8/8/8 of 2x70#DBs squats

(Since limited on weights did some extras: 15 T2Db, 7 curls and  7 Arnold press w 2x45#Dbs, 14 step ups - between sets)

Not feeling a max effort today - sore knees and tight back. Technique focused.
10 reps each
135#-135-155-165-165-175-185-185-135

Mixed in SLIPS before, in between sets, and after.  Did the 135 right after last 185 for an immediate comparison in technique to the lighter weight.  Didn't notice any degradation at the higher weight, so I will count today as a plus.

20 Min SLIPS
5 x 205, 215lbs
3 x 225, 235, 240lbs
1x 245, 255, 265, 280(F)lbs

280 was a 5lb PR attempt. No go but glad I tried.

155-175-185-195-205-215-225-235-245(f)-225

Did Workout 21.2 / 17.1 first and then went right into BS:
135x2 - 155x3 - 185x4 

70-80-90-95-100-105-110-112.5-113.5 kg
Total: 876 kg

5 x 70kg
5 x 90
3 x 110
3 x 120
3 x 130
1 x 140
1 x 150
1 x 160
PB is 170 but haven't squatted this heavy in a while so maybe for another day 😅👍

174CM/75KG/29AGE.
200328:115-125-135-140-145-150-155KG.-X-X.
https://youtu.be/F4JNLQq4_NE
200714:117-122-127-132-137-142-147-152-157KG.
https://youtu.be/ioc9Je4YFE0
210320:100-110-120-130-135-140-145-150-x155KG.
https://youtu.be/PiVWx7URrCw

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Back squat themes - squatting with heavy weight, pulling and pushing from the hips, high output then long rest

MAIN DECISION
Do I have the juice to work up to a heavy 1?

TECHNIQUE SCALE
Same format, do sets of 10+ per set.

CONSISTENCY SCALE
Pick a heavyish weight and pick a number to get (maybe 50). Use as few sets as needed to get there.

INTENSITY SCALE
So a sprint or burpees or something to get breathing heavy before each set.

INJURY SCALE
Upper-body - as is
Lower-body - complete as many rounds as possible in 15 minutes of: 10 strict knees to elbows, 10 strict press

MY STUFF
Did sets of 15 at 135 between cleaning stuff

GENERAL FEAR LEVEL: 4