Today marked the start of a 12 week strength cycle my coach has prescribed, based on StrengthVillain.com/Johnny Pain’s Grayskull LP program. We’re still locking down the details of the “plug-ins”, but the primary goals of this cycle include defining/increasing my numbers on the basic lifts (back squat, deadlift, bench press, standing press) and getting my skill level and numbers up on the olympic lifts (snatch, clean & jerk). There are some accessory movements in there that are totally awkward for me (ez bar curls? neck harness?), but I’m committed to seeing improvements in my overall strength. Aiming for the Life As Rx’d Tour Chicago competition in mid-September, a belt exam in late September, and then the 2012 CrossFit Games, I’ve got a lot of work to do. Ready, set, GO!

Week 1 Day 1

Warm-up: Light jump rope, pre-hab/mobility movements

Bench Press

Warm-up Sets

1 x 10 @ 45# (empty bar)
2 x 5 @ 65#
1 x 3 @ 85#

Working Sets

2 x 5 @ 95#
1 x 15 @ 95# 

Should have gone heavier; the max on that 1 x 5+ (the 3rd working set) should have been between 7 and 10 reps).

EZ Bar Curl

Warm-up Sets

1 x 10 @ 30#

Working Sets

2 x 15 @ 40#

Same deal as the bench, should have started higher.

Back Squat (video below)

Warm-up Sets

1 x 10 @ 45# (empty bar)
2 x 5 @ 89#
1 x 3 @ 133#

Working Sets

2 x 5 @ 155#
1 x 11 @ 155#

Ditto. More weight. I think my 5RM is in the low 200’s. The video shows me a couple problems with my squat: rolling onto my toes, and some instances of shallow depth. I’ll have to keep working on those.

EmerFit/Grayskull LP W1D1 from Nick Kirkes on Vimeo.

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