320-330-340-350-355-360 Rx'd

CFWUx2 10*45/95/135*2
185 223-234 245-256-267ff-261.5-261.5

275, 315, 375, 425, 435, 440

172 kg

Jula 21th, 2021

wu: bike, pvc
skill: slips

wod: DL 5-3-3-1-1-1
			100-110-120-123-125-126(x)

post: download, shoulder+low back accessory, bike, stretching

As Rx’d:
SLIPS

Warmup:
3 x 50% - 195
3 x 75% - 285
3 x 85% - 330

Deadlift:
5 x 385✅
3 x 390✅
3 x 395✅
1 x 400❌
1 x 400✅
1 x 400❌

3 rounds of general slips warmup with mostly rear plank and pllette Lsit and free HS. pigeon and calf stretches 35 seconds or less on back scale 15 seconds or less on front scale. 1 20-30 second Lhold at the end. 

415x5 
425x3
430x3
440x1
445xmiss
435x1

4-5 minute rests

180/42/176cm

180kg x 3 rep.
This is the same weight than last deadlift session around 2 weeks ago.
I do not have more space on the bar, I would have managed to lift 185 maybe 190 x 3.
I gotta get my hands on some nice thin powerlifting plates to keep adding weight or I will be stuck on 180kg the next sessions as well.
Pretty happy with my form, but I am open to discuss my tecnique. I know there are plenty of L1 around here.
Let me know what you can see. 

You can check it out on the following link.
My stuff: https://youtu.be/oa_UtN6AaCM

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

225-245-265-285-325-365-405

225lbs-265-280-290-295-300

210601: 205lbs-255-265-275-285f-280f 

Rx : 7 rd’s 16/20pistols

https://youtu.be/Ajjxwuoe5X0

Deadlift 5-3-3-1-1-1 reps

5@135/ 3@143,5/ 3@151/ 1@155/ 1@150/1@150

https://youtu.be/YSjiuM_GZTk

Slips done

I didn't realized that it was 3 two times, now I understand why I got that much energy at the last 1 and did couple more, I was really pumped I just were putting plates on beast mode. New PR 445, two singles

5, 255
3, 305
1, 355
1, 405
1, 425 
1, 445
1, 445 

Male 23y 175cm 83kg

150-160-170-185-195-201

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

DL
5 @ 225#
3 @ 275, 295
1@ 315, 325, 345

Haven’t pulled in nearly 15 months. Did this at 9pm, still 101 degrees outside. 

5x100kg
3x115kg
3x125kg
1x135kg
1x145kg
1x155kg

modified

5x5 @295#

good

20 min of SLIPS
5-265
3-275, 285
1-295, 300, 300# (3 reps)
Have now maxed out my weights, except for the fractionals. 

58/5’8”/160

M/27yo/389#/6'

20 min of SLIPS

Deadlifts:
185x5-205x3-225x3-255-275-275

255lbs x 5
275, 305lbs x 3
355F, 335, 335lbs x 1

SLIPS

F/54/GarageGym

5 at 115#
3 at 135#, 155#
1 at 165#, 185#, 205#

Modified to available equipment: 
--
SLIPS for 20 minutes ✅
5 x 30 DB deadlifts | 2x33# DB | Aprox/ 3 minutes rest between sets
--

x5: 400 (PR)
x3: 415 - 430
x1: 445 - 455 - 465 (PR) 
For SLIPS did scales, freestanding HS-holds & planks
210601 was 390 / 405-420 / 435-450-460(f)-460 
m/53/5'11"/200#	

‘MayTiger’
Complete as many reps as possible in 5minutes of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.
-5R

1min rest

Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters 
-4R+10reps

할거 없으면 이걸로 계속 할 생각임

225-275-315-335-365-385-405lbs

3 sets of 10 deadlifts with 36 lb . DBs 
+ 5 reps each leg of single leg RDL with 1 DB 

went x5 @ 310 lbs for all six sets.

060121
295 x5
305 x3
310 x3 x4

SLIPS - check!

165x5 190x3  210x3  235x1  245x1  255x1  PR 265x1 
 previous PR 235

SLIPS - 20 min
5x10 2x70#DB DL

Today: just did my 531 deadlift workout of (5) 185#, (3) 220,250, (8) 280, (5) 295,310, (1) 325
06/01/2021: up to 345
03/01/2020: up to 315

5 @ 215-lb
3 @ 230, 245
1 @ 255, 265, 275

Practice SLIPS for 20 minutes.
Deadlift 5-3-3-1-1-1 reps
Post loads to comments.
Compare to 210601.
267.5. X5
287.5x3
305x3
327.5x1
355x1
375 f
335x1

Deadlifts
5-95/ 3-135/ 3-155/ 1-175/ 1-185/ 1-195

Everything felt like a struggle and heavy today! 

Finally got some barbell time today!!
5-210lb, 3-225, 3-260, 1-280, 1-310,1-330

174cm/76kg/29age.
✅140kg-✅150kg-✅160kg-✅170kg-✅180kg-❎185kg
https://youtu.be/-ianmORQXi4
210601:
135-145-155-165-170-175KG.https://youtu.be/zUaFQY7h02I

Champions Club Scaling Notes

RANT
Old video but a classic. Any time Adrian Bozman talks it's good to listen. I especially like his comment towards the end about the man-made nature of set numbers and percentages. The important part is the struggle against the load.

WORKOUT THEMES
A max effort followed by a rest/recovery. This time we're squatting with heavy weight and extra emphasis on the midline.

MAIN DECISION
Is my deadlift technique good enough to do a small number of reps each set?

TECHNIQUE SCALE
Same format, do sets of 15 or so. Or just spend a ton of time in that bottom position.

CONSISTENCY SCALE
Go heavy on the 5, or do a hard L-sit set before each deadlift set to make the deadlift feel a little heavier.

INTENSITY SCALE
Do a short sprint or something before each set to make the lift feel heavier than it is.

INJURY SCALE
Upper-body - As is, maybe back squat if you can't deadlift
Lower-body - AMRAP in 20 minutes of: 20 hip extensions, 10 knees to elbows

MY STUFF
Slow sets of 8 at 225 then a slow set of 5 at 315

GENERAL FEAR LEVEL: 4