Crossfit Armoury - Week 2: Open Gym

Gino, who was couldn't hold his excitement to pose, but also to be at Crossfit Armouy

Week 2 continues with the Wendler (5 - 3 - 1) strength program.   I'm on the 3 rep cycle for this week and here is the progress.

App:  Big Lifts 2 Available on both Android and iOS

Monday; June 6, 2016:

Strict Press:

It's too early in the morning for most people and no one want to do more than they should other than to lift.  Even for my blog, no one wanted to take picture of me doing strict press.   Thus, I'll use Clem as the blog model for Strict Press.

Back Squat:

Yes, it's my intention to use every 10 lb plate to get to my weight!!   Well, it's hard to grab the heavier Olympic plates when both Clem and Jon both back squat similar heavy weights.

That and the fact that I had arrived a bit later than planned and they were well on their way into their programming.

We have a limited amount of 55, 35, and 25 lb Olympic plates. The bumper plates requires me going to the other side of the gym, navigating between members who were doing the class.  They were doing some shuttle runs and well, that's was the hazard of the morning for me.  I probably should had just planned better and rolled over one of the weight stacks.  Monday mornings... where my brain is not fully running...

My 90% weight for Back Squat, on my 3 rep cycle (230 lb)

Crossover Symmetry:

Because the workout wasn't enough, it was suggested by Clem that we tried the Iron Scap (the flip side of what we've been doing the weeks prior).  Yikes, it was more challenging!

the flip side of what we were doing before..
Crossover Symmetry

MISC:

Check in and out time, now a mandatory thing to do..    What happens when you don't write down your time?

Check in/out time @ Crossfit Armoury
Monday; June 6, 2016

Wednesday; June 8, 2016:

Today would be the first day that I would go crazy and not only do my Strength training, but also some additional training in the evening.  The only time my team mate who would have time to train as we were preparing for a competition, called "Fight of the Fittest".   It would later be a decision (extra training) I would regret...

Since today, we focused on Deadlifts, and I had to reset a few times before hitting 9 reps @280 lbs (and a lot of screaming on my end, no grunting) to hit my dead lift weight.   Even thinking about it now; I somewhat regret pushing myself so hard.  

But for now, let's concentrate on this morning's training.

Bench Press:

Clem spotting Jon

Jon watches as Clem doesn't need any spotting,
it's still light for him

For this week, the weights I managed to get to

For those who like graphs,
here's my progress after two weeks

Training in a facility where they send athletes to compete at the Regional level.
Crossfit Armoury