Day 355: CF Armoury: Open Gym

June 1, 2016:

Resuming my strength program today, Wendler (5 - 3 - 1).   The focus today is on Bench Press and Deadlifts.   Time to startup my trusty Big Lifts 2 program on my Android phone.

the menu screen on the app; Big Lifts 2

Life is so easy when things are laid out in front of me.   Considering that this week is my first week of my first cycle, still working thru my 5's.

Completed my cycle for this week

My results for this week cycle 
(there's more for the deadlift, but it's not showing up on the screen)

Next week cycle, for Back Squats
The [##, ##] indicates the plates you use on each side to get to the value as indicated
for your lift.   Again, my PLATE MATH sucks and this works wonderfully!!!

I was tempted last week before starting Wendler, to go back to the original program that one of my first strength coach (Bryan Yu) that I had hired a few years ago and had written for me.  I saw a lot of gains made in the first three months into the program and then the following three months; combined Crossfit with the strength program.   However, some of the accessories exercises calls for machines that does not exist at this box, and to change them would result in some serious planning/modifications.  Areas where I'm a bit lost on how to go about.    

Thus, since I'm starting up a new program; it would be easier to do what the rest of the crew is doing.  This will help with motivation and keeping things consistent.     Nothing worst than losing motivation right off the bat.   At least we have each other to hold each other accountable.  

So far, our group consist of Jonathan Fong, Clem Ho, and myself, Tony Quon.   All are welcome to join.   Not sure how many people likes to start at 6:30 AM.   I'm going to try and come in 15 minutes earlier to do some additional stretching.

Jonathan Fong; always drinking... 

Clem Ho

Jonathan and Arri watching on
as Clem preps for his deadlifts

Bench Press:

Jon F., spotting Clem H.

Clem H., returning the favor for Jon F. on the spotting

Deadlifts:

Clem getting set to do his second last set of deadlifts

Click here to see a video of Coach Clem doing his last heavy set of Deadlifts (395 lbs)
https://youtu.be/2eJpiquXkxw

Coach Clem lifting his last set of Deadlifts

Nice weight - 395 lb for 4 reps; great job Clem!!

Cardio/Accessory exercises:

Decided to skip the tabata airdyne bikes today and finish off doing our Crossover Symmetry.  Always good to do this after our workouts; would be even better to do the activation portion before starting our workouts.     So, we end up doing both the Activation and Recovery portion.  Recovery, we put in a negative for about 4 seconds in the movement.    

Strangely, I find some of those movements very challenging.  I guess those are the area where my muscles are weak at.    Again, progress will take time.    

Crossover Symmetry

Clem; working on shoulder stability

Time spent at the gym today.  Now, we have to write down when we came in and when we check out (for the Open Gym) part:   Right down to the minute (not really, but I just like being super accurate and annoying at the same time)

Putting my time in at the box

Remember to stay consistent in your training and tackle one WOD at a time!!