How well do hyrox and crossfit compliment each other in your experience?

It'll be a strongman competition. That's the kind of training I like to do.

I've begun my last 6-8 weeks of a strength focused training plan before I begin to dial in on the event training for my upcoming competition. Starting this week with an upper body day.

Benched up to 195 before going down to 180 for my working sets. Did single arm dumbbell rows after that since my lower back is a little sensitive right now around my sciatic nerve and I didn't want bent over rows to aggravate it. Did some seated overhead pressing following that and ended with some cable face pulls.

Had a good time. Go pick up something a little heavy, it's fun. https://blossom.primal.net/cb784c278f679efeffacd2b572b405cdeb4add46139ff6bfc1a690512f9752e9.mp4

Well, shit

nostr:nevent1qqsyuyumxgvvcpfxmqtj5zy609735mssplsdxdnqtkt64apj36yectqpz4mhxue69uhhyetvv9ujuerpd46hxtnfduhsyg9er9ayem7j5ywgnpqxaukcj0ce06nuzx40ke40qul5cfnchz9reqpsgqqqqqqsen9769

Longer note. Got a draft of the peaking program I'm designing fleshed out. But I'm open to suggestions and critiques to make it as well planned as possible. So I'll be posting it in case anyone wants to take a look at it.

Most of the accessory exercises have TBD for their loads. This is to enable some agency for my friend. Let him pick the appropriate load for the target rep ranges since he has a better sense of where he is for the those. Also, accessory exercises were chosen to enhance how he already squats and benches (no need to change what already works).

Here's the current program:

Current maxes:

Squat: 515

Bench: 385x3 (415-420 estimate)

Week 1 (87.5% of current/ projected 1RM)

Day 1:

Bench press:

3x3 360

1x6 335

Seated Shoulder Press:

3x8 185

Triceps pushdown:

3x15 TBD

Incline Flys:

3x15 TBD

Lateral Raises:

3x15 30 (2 15s)

Day 2:

Squat:

3x3 450

1x6 415

RDLs:

3x8 225-255

Leg Extension:

3x12 TBD

Seated Leg Curl:

3x12 TBD

Hip Abductors (superset):

3x15 TBD

Hip Abductors (superset):

3x15 TBD

Day 3:

Smith Machine Incline Press:

3x6 285

Close Grip Bench Press:

3x12 225

EZ Bar Skull Crushers (Dumbbells work too for joint health):

3x15 TBD

Lateral Raises:

3x15 30

Cross Cable Flys:

3x15 TBD

Day 4:

Narrow Stance Smith Machine Squats:

3x6 315

Horizontal Leg Press:

3x12 TBD

Leg Extension:

3x12 TBD

Seated Leg Curl:

3x12 TBD

Lateral Lunges:

3x30 (total for both legs) Body Weight

Week 2 (90% 1RM)

Day 1:

Bench press:

3x3 375

1x5 345

Seated Shoulder Press:

3x6 185

Triceps pushdown:

3x15 TBD

Incline Flys:

3x15 TBD

Lateral Raises:

3x15 30 (2 15s)

Day 2:

Squat:

3x3 465

1x5 425

RDLs:

3x6 225-255

Leg Extension:

3x12 TBD

Seated Leg Curl:

3x12 TBD

Hip Abductors (superset):

3x15 TBD

Hip Abductors (superset):

3x15 TBD

Day 3:

Smith Machine Incline Press:

2x5 285

1x6 255

Close Grip Bench Press:

3x8 235

EZ Bar Skull Crushers (Dumbbells work too for joint health):

3x15 TBD

Lateral Raises:

3x15 30

Cross Cable Flys:

3x15 TBD

Day 4:

Narrow Stance Smith Machine Squats:

2x5 345

1x6 315

Horizontal Leg Press:

3x8 TBD

Leg Extension:

3x12 TBD

Seated Leg Curl:

3x12 TBD

Lateral Lunges:

3x30 (total for both legs) Body Weight

Week 3 (92/92.5% 1RM)

Day 1:

Bench press:

2x2 385

1x4 350

Seated Shoulder Press:

3x6 185

Triceps pushdown:

3x15 TBD

Incline Flys:

3x15 TBD

Lateral Raises:

3x15 30 (2 15s)

Day 2:

Squat:

3x2 475

1x4 435

RDLs:

3x6 245-250

Leg Extension:

3x12 TBD

Seated Leg Curl:

3x12 TBD

Hip Abductors (superset):

3x15 TBD

Hip Abductors (superset):

3x15 TBD

Day 3:

Smith Machine Incline Press:

2x4 285

1x6 255

Close Grip Bench Press:

3x6 235

EZ Bar Skull Crushers (Dumbbells work too for joint health):

3x15 TBD

Lateral Raises:

3x15 30

Cross Cable Flys:

3x15 TBD

Day 4:

Narrow Stance Smith Machine Squats:

2x4 355

Horizontal Leg Press:

3x6 TBD

Leg Extension:

3x12 TBD

Seated Leg Curl:

3x12 TBD

Lateral Lunges:

3x30 (total for both legs) Body Weight

Week 4 (95% 1RM)

Day 1:

Bench press:

3x1 395

1x2 355

Seated Shoulder Press:

3x4 185

Triceps pushdown:

3x15 TBD

Incline Flys:

3x15 TBD

Lateral Raises:

3x15 30 (2 15s)

Day 2:

Squat:

3x1 490

1x2 435

RDLs:

3x4 245-250

Leg Extension:

3x12 TBD

Seated Leg Curl:

3x12 TBD

Hip Abductors (superset):

3x15 TBD

Hip Abductors (superset):

3x15 TBD

Day 3:

Smith Machine Incline Press:

3x4 285

Close Grip Bench Press:

3x4 225

EZ Bar Skull Crushers (Dumbbells work too for joint health):

3x15 TBD

Lateral Raises:

3x15 30

Cross Cable Flys:

3x15 TBD

Day 4:

Narrow Stance Smith Machine Squats:

3x4 315

Horizontal Leg Press:

3x4 TBD

Leg Extension:

3x12 TBD

Seated Leg Curl:

3x12 TBD

Lateral Lunges:

3x30 (total for both legs) Body Weight

Bridge (Week 5)

Day 1:

Bench press:

3x8 255

1x20 225

Seated Shoulder Press:

3x4 185

Triceps pushdown:

3x15 TBD

Incline Flys:

3x15 TBD

Lateral Raises:

3x15 30 (2 15s)

Day 2:

Squat:

3x3 345

1x10 315

RDLs:

3x4 225-255

Leg Extension:

3x12 TBD

Seated Leg Curl:

3x12 TBD

Hip Abductors (superset):

3x15 TBD

Hip Abductors (superset):

3x15 TBD

Day 3:

Smith Machine Incline Press:

3x6 225

Close Grip Bench Press:

3x12 185

EZ Bar Skull Crushers (Dumbbells work too for joint health):

3x15 TBD

Lateral Raises:

3x15 30

Cross Cable Flys:

3x15 TBD

Day 4:

Narrow Stance Smith Machine Squats:

3x6 255

Horizontal Leg Press:

3x12 TBD

Leg Extension:

3x12 TBD

Seated Leg Curl:

3x12 TBD

Lateral Lunges:

3x30 (total for both legs) Body Weight

Max Day(Week 6):

Bench:

390

410-420

425-435 depending on second attempt

Squat:

495

520-530

535+ depending on the second attempt

Thank you for reaching the end!

#asknostr #fitness #fitstr #liftstr

It's nice to feel stronger again. I dropped about 23 lbs from September to the end of October and it was a big adjustment before the muscle memory really started to kick in

Great deadlifting session today. Tried out a new preworkout and it's a heavy hitter. Finally pulled 440 for the first since my diabetes diagnosis. Jumped to 455 after that, and my top set for the day was at 465 https://blossom.primal.net/e2bb7e31e605823e7bde2f3a3a09069b8e4a0dc306339da89660f0ae9ae97247.mp4 .

Back off set was at 385x4. Finished with a set of snatch grip deadlifts at 335. Those were at a much more appropriate load than last time.

Guess 475 is the goal for the end of the year. We'll see how that goes before I start working towards 500.

I'm glad you got a system worked out for preventative care

I know exactly what you mean. Those cracked discs were the Air Force's parting gift to me lol

Improving hip mobility and strengthening both the core and posterior chain has been beneficial with my pain in my lower back from herniated discs. Anecdotal of course, but having a rough idea where muscular pains originate from in the kinetic chain is always helpful.

The app I currently use counts warm up sets. Its closer to 7. And it's all I did today too

Had a great deadlifting session. Still a bit congested, but that didn't matter today. Got up to 425lbs for a single and worked back down to 390 conventional.

There was enough time left today to finish with a set of snatch grip deadlifts. Kinda overestimated the difficulty. Will definitely need to up the weight next time.

Feeling fucking great.

https://blossom.primal.net/b20d5c87dca04df2d5b40acf2d280c06946a1f61c38fe128af57f9d2bc13a96a.mp4

That's still great depth

Is it only available on iOS for now?

It is. That's a good eye you got there.

Had a nice upper body day. Everything felt pretty good. There's some elbow pain from squatting earlier this week, but some shoulder mobility work will alleviate that.

After doing some axel presses, I've finally tested the waters on my 3 main lifts. I'll see where I can get them to by the end of year, then we'll set progression goals.

https://blossom.primal.net/81e52e6f667030b81a16a81785681a74a97ca1b11423708b715eba3fe1fca468.mp4

Nice, little deadlift session today. Good use of all those Thanksgiving carbs calories.

The three top sets from today are 365 lbs x 1, 405x1, and a back off for 375x2.

Slowly building my strength back up. 405 wasn't moving much 3 weeks ago.

https://blossom.primal.net/b51dfd0bb7eefdd4bce1144d71c477b49ec59c573920efbff86dd424b11168b4.mp4

Sorry to hear that. Hope it recovers well enough before your comp

I haven't recorded any lifts in a while. When I was, I mainly put them on Instagram. Time to stop being camera shy.

Thank you.

Those squats are looking good. What are aiming to hit for your other lifts?

Gotta be careful. Someone could've slipped some spam into the scramble.

One of my favorite things to tell my clients early on is that training is the fun/easy part for us. Fixing our sleeping patterns, improving our sleep hygiene, and making needed dietary changes are the truly difficult parts.

nostr:nevent1qqstezlg4x9wd6752cq0e4h63jekmeaeywmlgnrxcr7gectu5mvhvmsppemhxue69uh5qmn0wvhxcmmvqgsrt5ktcg377xqmjd5qfz5pz7ut2kc77emt0qts0p3q89cvdcxs0xsrqsqqqqqpu2tzkm

I'm somewhat familiar with how a lack of movement can affect bone density and the lack of sunlight makes sense. Are there any studies or meta analyses of the others that you've found?

Took step one in detwitterfying. Finally took that shit off my phone. Some habits to be broken for sure, but that's just a few days.

I can just do it.

That's fucked up. There's a deep failing in the family, culture, society, somewhere where going into that kind of work is seen as having a better upside for young women then other options they see in front of them.

And it's not just women being failed. Someone's paying for those subscriptions.

Made it to 10 years of marriage. Only the birth of my children are more important days in my life. Don't regret a single day of it.