Memorial Weekend

Got a bunch of yard work done this morning. Actually feeling a little beat up today in my hips and upper body. Pretty sure the upper body is from using kettlebells for those incline bench presses.


  • Crossover Symmetry Activation
  • 500m Row
  • Bottom Squat Hold


2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 205#
  • 245#
  • 270#
  • 290#
  • 305# (PR)

Didn’t feel like I had it in me today as I was working up. Had to fight for that final set. First back squat I wasn’t concentrating and it was ugly. Got focused and gutted out the remaining reps. Ends the 6th week of everyday squats.

Warmup up with 45#, 95#, and 135# and did a few swings to make sure the 70 would be good to use.


30:00 EMOM (alt)

  • 1st: 1 Snatch + 1 OHS (155#)
  • 2nd: 10 Sit-ups
  • 3rd: 15 Russian KBS (70#)

Nice and easy just to get in some work. Didn’t want anything crazy with “Murph” tomorrow. Was able to focus on solid snatches and overhead squats with just one rep of each.

After cooling off I did Crossover Symmetry Iron Scap.

Pause Plus

Felt some fatigue in my legs when I woke up in the middle of the night. Got to CFi at 9 and warmed up with 100 walking lunges.

Back Squats

Pause Back Squats (1s in the hole) + Back Squats

  • 4+8 @ 45#
  • 2+4 @ 135#
  • 2+4 @ 225#
  • 1+2 @ 265#
  • 1+2 @ 295#
  • 1+2 @ 315#
  • 1+2 @ 325#

I had planned on working up to some heavy single pause squats, but then saw the combination at CrossFit Weightlifting and thought it looked fun to try. Definitely a new challenge doing for some regular reps after the pause squat.


5 Sets

  • 12 JM Press (45-55-60-65-70#)
  • 12 Incline DB Bench Press (45°, 40-40-44-44-44#)

The JM presses felt easier today and I bumped up some of the sets. Not a lot of dumbbell options at the gym so I tried some kettlebells. Completely changes the incline pressing! I think the angle due to the KB ended up using the triceps a lot more and they were already smoked.


  • 30s Muscle-ups
  • 1:30 Rest

I was going to try to get a set of 6 every time through. Did it in 21 seconds the first round, but then couldn’t get another 6. Did 5-5-4 the last 3 sets.


4 Rounds

  • 5 C&J (135#)
  • 10 T2B
  • 200m MB Run (20#)

Went unbroken the first two rounds, then single clean and jerks and 7-3 T2B the last two rounds. Finished in 9:29. Should have pushed to keep going unbroken. Been so concerned with squats lately that my mental game and conditioning has taken a hit.

Two Is Better Than One

Picked up my new car last night so didn’t have time for a run. Up early and in the garage just after 7. Warmed up with 5:00 Air Dyne (2.43 km).

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×245#
  • 2×275#
  • 2×305#
  • 2×320# (PR)

Well, well, well. My previous max was 315# and I beat it for a double. Booyah! Wore the belt for the last two sets.

Heading out to the golf course. Somewhat easy last few days as far as conditioning goes. None actually. :-) I’ve set a squat PR with reps or weight for 6 consecutive days though, so probably not a bad thing going into “Murph” on Monday.

40 days gone by, with 9 left.

Felt like going for a run after work, so after 8 I laced up the Pumps and headed out. Wore the heart rate monitor and connected it to RunKeeper. Nice easy run of 2.71 miles in 27:10 with an average heart rate of 130. My HR was actually pretty steady after it got there, even though my pace got significantly slower in the final mile.

With the 18 holes of walking the course, the Health app in my iPhone puts me at over 10 miles on foot today.

Two Eight Zero

My low back is still really tight. Otherwise seem to feel pretty good. Out in the garage around 8. Warmed up with 700m Ski Erg (3:29.8).

Coffee Squats

Back Squats

  • 20×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 20×280# (PR)

Squat day #39. That’s a 5# PR for Super Squats! Once again, the body lies. Bar was on my back for a total of about 1:55 from unrack to rack.

Might call it a day there, possibly run or drag the sled tonight.

Stitched Up

Went it to the Doc for a minor procedure to remove some cysts from my head yesterday. Should probably take it a little easy today and tomorrow, but fuck that. Just can’t get it wet for 48 hours. Out squatting shortly after 7:30. Warmed up with 5:00 Air Dyne (2.31 km).

Coffee Squats

Pause Front Squat (3s in the hole)

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×225#
  • 3×250#
  • 3×270#
  • 3×280#

Wore the belt for the last 3 sets. Felt like I was starting to break down on that last set so was a good load for the day. Really like taking the videos though because it shows it was better than it felt during the actual work. When I started this little experiment I didn’t expect to be at 38 days in a row and never thought I’d be pause squatting as much as I am. I hadn’t done any pause front squat with more than 275, so hitting 280 for a triple felt pretty boss. All aboard the Gain Train!

Had to lay down for a nap in the evening. I was feeling pretty out of it. Not sure if the squats took a lot out of me in the morning or if my body is just reacting to the surgery. I felt great this morning. Made it to the gym for bench night. Warmed up with Crossover Symmetry Activation.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 5×165#
  • 5×195#
  • 4x5x215#
  • AMRAP 205# (12)

Was not feeling strong at all. Matched my AMRAP from the first week of the cycle though. Didn’t even bring my gym bag or other shoes so I wouldn’t be tempted to stick around and for weightlifting. Got in the work and got out. Tomorrow is another day.

On the 37th Day

IMG_5926Wasn’t as tired walking 18 yesterday, but I could feel it in my hamstrings the last 4-5 holes and feel it there a little this morning too. My HRV was up to 109 from 97, but still red. I don’t understand that at all. In for the 9am at CFi.


  • 100 Walking Lunges
  • Bottom Squat Hold


Back Squats

  • 20×45#
  • 8×135#
  • 8×205#
  • 8×255#
  • 8×285#
  • 8×305# (PR)

That last set made me realize the goal of 300# Super Squats is within reach. Maybe sooner than I thought.

Did a couple of C&J with 135# and 155#.


E2M 14:00

  • 9 Deadlifts (155#)
  • 6 Hang Power Cleans (155#)
  • 3 Push Jerks (155#)

Like a DT complex, but not. Unbroken every round in 23-25 seconds.

  • 100 Walking Lunges (50# sandbag)

Nice little finisher. Didn’t run the clock.

310 Triple

Missed out on the HRV check yesterday being out of town. No surprise it’s down to 97, in the red today. Got a solid night of sleep last night, but yesterday was rough with pretty much no sleep and Fran, even though I didn’t have any push in me for it. Out in the garage by 7am since we have a golf meeting before we start our season this morning. Warmed up with 3:00 Air Dyne (1.44 km).

Coffee Squats

Front Squat

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 3×310# (PR)

Starting week 6 of squats and now in the final two weeks. Time to start setting more PRs after yesterday’s first one. :-) I put the belt on for the last 3 sets. I had done 310 for a double in a competition and my biggest single is only 315#. Moving up!

Felt like it got ugly but I’m liking the way the reps looked in the video.