PEARL HARBOR

1: 3 rounds AFAP: run 400M, 20 x KB slasher (55#, 10 ea side), 10 x Goblet Squat (55# KB)
2: Work to 1RM Bench Press
3: 10 Rounds for time:
10 x Dead Lift (185#)
10 x Burpees
4: Chipper:
20 x Bench Press @ 90% 1RM
Row 2,000M
125 Push-ups

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afternoon

1. rx'd

3. WC - Time 16:32. The burpees definitely killed my time on this one. Was able to do all the deadlifts unbroken, but just felt like I couldn't catch my breath while doing the burpees

evening

2. Work up to 1rm Bench Press: 210 (PR). Really impressed with this considering I haven't done ANY benching in probably 5 months

4. rx'd. 20 x Bench Press @ 185#

Ran a mile on the treadmill at 1.0 incline and 6min/mile pace, rower was broken at the Y.

125 push-ups

Lynne

Crossfit benchmark workout: Lynne (max bench @ bodyweight/max pull-ups, 5 rounds)
Total: 173...I'm sure this was the total, don't have the individual rounds written down but I think they went something like this:

Round 1: 12/25
2: 10/25
3: 9/26
4: 7/23
5: 6/21

Pleased with the pull-ups, but not so much with the bench. I guess that's what happens when you don't do it for ~2 months.

Day 43

SS workout

Squat: 45 - 2x5, 135 - 2x5, 240 - 1x3, 135 - 2x10
Bench:45 - 2x5, 135 - 1x5

Terrible workout overall. My right shoulder was killing me, couldn't hold the bar up on squats, or do much on bench. I didn't even try with power cleans. Going to take it easy the rest of the day and tomorrow and see how I feel on Wednesday

Day 39

Squat: 45 - 2x5, 135 - 2x5, 230 - 3x5
Bench: 45 - 2x5, 135 - 2x5, 175 - 3x5
Power Clean: 45 - 1x8, 95 - 1x5, 135 - 1x5, 165 - 5x3
Dips: Bodyweight +25 - 2x8

Another great workout. I've shifted the bar a little lower on my back for squats and can definitely tell a difference. It's a lot easier to keep my back upright, I don't feel myself collapsing forward as much as I start to fatigue. The bench was hard, I started at 180 thinking I could get it but after 1 rep I could tell it was too much. I'll get it next workout though. Power clean was better than last time, same weight but I felt like my form was a lot better and my grip wasn't giving out as bad.

Day 28

Finally got to get back into the gym today. Felt pretty good despite only getting 2 workouts in the past ~10 days

Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 220 - 3x5...Not particularly great. Didn't feel terribly heavy but my form didn't feel very good
Bench: 45 - 2x5, 95 - 1x5, 135 - 1x5, 180 - 3x5...Same as with the squats, need to get back
Deadlift: 45 - 1x5, 135 - 2x5, 225 - 1x5, 260 - 1x5...This felt surprisingly good. Form was on point
Pull-ups: Bodyweight +25 - 4x4

Day 15

Workout 7

Squat: 45 - 1x5, 95 - 2x5, 135 - 1x5, 215 - 3x5
Bench Press: 45 - 1x5, 95 - 2x5, 135 - 1x5, 175 - 3x5
Deadlift: 135 - 2x5, 185 - 1x5, 255 - 1x5
Pull-ups: Bodyweight +25 - 8, 6(2)

Bodyweight: 162.5

Still gaining weight. Diet's been on point, eating a lot of food and getting the milk down no problem. Tonight's workout was great, other than the pull-ups, which have been giving me a lot of trouble the past couple workouts. The squats were tough but doable, the same with the bench. The deadlifts felt great. They were really heavy, but at the same time my form felt really good and I was able to get them up pretty smoothly, no hitching or jerking.

Got a full night's sleep last night, plus a nap this morning, and that also made a big difference in today's workout. Solid weekend of getting caught up on sleep and resting.

Day 10

Workout 5

Warmup: 5 min rowing (1040 m)

Squat: 45 - 2x5, 135 - 1x5, 205 - 3x5

Bench: 45 - 1x5, 95 - 1x5, 170 - 3x5

Deadlift: 45 - 2x5, 135 - 2x5, 245 - 1x5

Pull-ups: Bodyweight +25 - 8, 6(2)

This workout was HARD. Didn't get much sleep last night or take any naps or anything so I was pretty tired, but I did get all the weights up. The squats were harder than I was expecting, I think I tweaked my right quad a little on the 2nd set, but I'm going to foam roll it tonight and hopefully won't have any lingering issues. Bench was heavy as well, but overall it went up fairly easily, same with the deadlifts. The pull-ups were the most disappointing aspect of the workout by far though. I did chin-ups the first set, and got all 8 with difficulty. The second set I did pull-ups, and got through 6 before I had to drop down and wait ~10 seconds to loosen up. I'm not sure what the problem was, I just felt generally weak with the pulling.

My diet's been great the past few days. I've stuck with fairly strict paleo for all my meals, along with the GOMAD, and have felt great. So far on the GOMAD I haven't had any upset stomach issues like I've heard of others having. Overall it feels great, I've been a lot more full during the day and can see that I'm putting on mass.

Tonight I'm going to hit the foam roller and go to bed early, really need to get caught up on my sleep, especially after this workout. Tomorrow I'm thinking about adding in a Crossfit Endurance (CFE) workout, to keep up my cardio without losing too much of the progress I'm making on GOMAD.

Day 5

Workout 3:

Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 195 - 3x5

Bench Press: 45 - 2x5, 95 - 1x5, 135 - 1x5, 160 - 3x5

Deadlift: 45 - 2x5, 135 - 1x5, 235 - 1x5

Pull-ups: Bodyweight +25 - 8, 7

I've been really surprised how easy its been to go up in weight every workout so far. Every workout has been hard, but at similar levels each time even with the increasing weight.

Bodyweight: 157 lbs

Diet wasn't awful, I was on the road part of the day so I had to eat some fast food. But based on my goals right now I don't feel too bad about that. As long as it's decent food it's not a big deal that I'm strict paleo or anything

Reading: Vanity Fair on Blackwater's Erik Prince

Day 1

First day of my Starting Strength program and GOMAD. The diet wasn't as hard as I thought it was going to be, I just need to figure out how to spread the milk out over the day better, I ended up having to drink 3 cups before bed. Also need to add some more real food in, wasn't sure how that would go initially, but after day 1 I know what to change.

Weight: 154 lb

Diet for today was:
1: 2 strips of bacon, 4 eggs, 2 c milk
2: 3 c milk
3: regular turkey sub w/lettuce, tomatoes, etc. 1/2 cookie
4: 2 c milk
5: 2 c chocolate milk (pre-workout)
6: 2 c chocolate milk (post-workout)
7: 8 oz. ground beef, asparagus, 2 c milk
8: 3 c milk

SS Workout 1:
Warm-up: 1000m row - 4:30
Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 185 - 3x5
Bench Press: 45 - 2x5, 95 - 1x5, 155 - 3x5
Deadlift: 135 - 2x5, 185 - 1x5, 225 - 1x5
Pull-ups: Bodyweight +25 - 2x7

Workout wasn't too bad. The squats were probably the hardest part, but my legs are just going to take a few days to get used to weighted squats, I haven't had them in my workout in a while. Probably going to be sore tomorrow, but I'm going to hit the foam roll a few times tomorrow so hopefully it won't be too bad.