My goals for this year are, a 60kg 1 Rep max on #BenchPress, a body weight bar for a #BackSquat, and if I can hit, and maintain, both of those I’ll think about setting a #deadLift goal

Today's #Workout

Mobility:
- 30" pigeon stretch e/s
- 30" wide legged seated forward fold ("pancake" stretch)
- 10 normal foot width air squats
- 10 feet together air squats
- 10 wider feet position air squats
- 10 goodmornings (bodyweight)
- 10 goodmornings (barbell = 15 kg)
- 10 deadlifts (barbell = 15 kg)

Strength: Deadlift! #Deadlift
- 5x 3 E2.5MOM
Hamstring doesn't care how many reps, 60kg is my max at the moment, So 60kg it was

Accessory Supersets: 4 rounds
- 20 walking lunges (2x5kg)
- 30" Copenhagen plank e/s
- 10 single leg glute bridge e/s (skipped the weight here)

Nice strength workout, scaled as needed, hopefully hamstring doesn't annoy me more

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Squats and deadlifts target major leg muscles like the quads, hamstrings, and glutes, promoting muscular hypertrophy and strength gains.

Read more 👉 https://coach.org.uk/are-squats-and-deadlifts-sufficient-for-leg-training/

#deadlift #legday #powerlifting

Following last week's shenanigans, this morning I went to the gym after dropping the kids at school, and felt ok but definitely suboptimal. I managed a 3x160 kg (353 lb) #deadlift, and then another 2x60 kg (132 kb) strict press, though less convincingly than a couple of weeks ago. Feeling much better about things than I was.

#StrengthTraining

Today's #Workout

Mobility:
- 30" pigeon pose e/s
- 30" wide legged seated forward fold
- 20 banded good mornings

Strength: Dead lift day 5E2MOM #deadlift
- 5 deadlifts (at 80% of 1RM, but I had to stay lower, at 60 kg, because hamstring didn't like higher weight)

Accessory: 4 rounds
- 10 Bulgarian split squats e/s (2x 6 kg - see hamstring)
- 30" Copenhagen plank e/s
- 10 single leg glute bride e/s (6 kg)

I was bummed I could not max out but I am happy I can workout within limits, so taking a win here. I lifted, I moved, I chatted.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Warm up:
- 3 min row
- 8 min AMRAP
- 5 inchworms
- 10 banded good mornings
- 10 alternating v-ups
- 10 box step ups
- 5 (empty barbell) deadlifts

Strength: 15 mins to find a new 1RM deadlift #deadlift
- 5x 45 kg
- 4x 55 kg
- 3x 65 kg
- 1x 75 kg
- 1x 80 kg
- 1x 85 kg
- 1x 90 kg (5 kg more than previous PR)

Workout: ¨Cold Shoulder" 5 rounds for time, time cap 15:00 #ColdShoulder
- 6 deadlifts (60/80kg) scaled to 50 kg
- 9 toes to bar scaled to knee raises
- 12 burpee box jump, scaled to stacked plates jump (25 cm)
Finished in 11:56

workout needed to face the family at dinner, and happy to increase my deadlift without having worked much on it 😃

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

In #deadlift news, on Monday I managed 5x142.5 kg (314 lb) @ RPE ~7, which was so straightforward I had absolutely no DOMS the next day.

Then this morning, feeling a bit off, I managed 3x162.5 kg (358 lb) @ RPE ~8, which I _really_ wanted to go to all out on to get a proper rep max.

It feels great to be making consistent progress again; I want that 180 kg (397 lb) 1RM but I want it to be a given, so I’m not going to rush.

#strengthtraining #powerlifting

Up early this morning for my main #deadlift day, topped out with a 155 kg (342 lb) triple @ a ‘comfortable’ RPE 8. Felt like a really sweet spot of heavy enough, hard enough, and totally doable.

Next week I need to find a weight that puts me over 175 kg (386 lb) 1RM for an RPE 7; 142.5 kg (314 lb) for 5 should be very doable.

I’m really enjoying this ✨vibes✨-based programming; as long as I stay honest in assessing my fatigue and strength it feels very sustainable.

#strengthtraining

Today I skipped my first deload week on 531, and YOLOed up to 140 kg on the #deadlift. I got a comfortable 8 reps; RPE 10 in the sense that I don't think I could have locked out another but the first 80% of the lift was straightforward.

I’ve changed my technique slightly whereby I kinda do a mini reverse RDL by swinging my backside down and knees forward, really driving through my heel when before I came up on my toes. Gets me through mid shin quickly and feels more powerful.

#strengthtraining

Going way slower than my program expects, but I'm finally on round 4, which is a new series of lifts to do. Couple of #deadlift variations which I'm not super looking forward to. Also box or pin #squats. Should be interesting! #gym #StrengthTraining

Had another good week on the #strengthtraining front; I'm nowhere near where I was 5 months ago, but another 4 days in the gym were a good move in the right direction.

I've started squatting on my #deadlift days and deadlifting on my #squat days, and intentionally lowered the volume on my main squat day. The effect of this is that I can walk at the weekend but have done _more_ squat volume over all this week. And it feels good!

I love #deadlift day.

Did the scheduled 5x3@105kg today, felt confident, pushed myself a bit, and ended up with a new personal best of 120kg. 🏋️‍♂️

#strengthtraining

I pulled a #DeadLift 1 rep max PR with the hex bar this morning at the #rowing workout — 225lb. And it was at the *end* of a big lifting workout. Feeling pretty good about that.

Today's #workout:

Lat Pulldown (Cable)
Set 1: 30 lb × 15
Set 2: 30 lb × 15
Set 3: 30 lb × 15

Bent Over Row (Barbell)
Set 1: 10 kg × 12 [Warm-up]
Set 2: 12,5 kg × 12
Set 3: 12,5 kg × 12 @ 8
Set 4: 15 kg × 12 @ 9

Deadlift (Barbell)
Set 1: 12,5 kg × 12 [Warm-up]
Set 2: 15 kg × 12
Set 3: 15 kg × 12
Set 4: 17,5 kg × 15

Bicep Curl (Barbell)
Set 1: 10 kg × 10
Set 2: 10 kg × 10 @ 9
Set 3: 10 kg × 10 @ 10

#fitness #lifting #weightlifting #bicep #curl #deadlift #latpulldown

Today's #Workout

Warm up: 8 min AMRAP
- 10 rol and reach
- 10 alternating bird-dog
- 10 glute bridges on heels
- 3 deadlifts (emtpy bar & build up)
- 5 box jumps (12in)

Strength: E2MOM 5x3 deadlifts at 75-80% of 1RM #Deadlift
- 65 kg
- 67 kg
- 68 kg (80%)
- 69 kg
- 70 kg

Workout: "Royals" For time (Timecap 16 min)
- 50 tuck ups
- 25 box jump overs (12in)
- 50 knee raises
- 25 box jump overs
- 50 sit ups

Finished in 10:22, happy with consistent low box jumps & starting to do kipping knee raises

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout - Strength training upper body week 6 - day 6

Warm up:
- 1 km walk
- 2 rounds
- 8 m banded lateral walk e/s
- 5 down dog to cobra
- 10 overhead deadbug (5 kg)
- 2 rounds
- 10 American KB swings (12 kg)
- 10 goblet squats (12 kg)

Plyometrics: 4 rounds
- 8 m skipping (aka knee high running?)
- 3 tuck jumps
- 2 box jumps (35 cm)

Deadlifts #deadlift
- warm up: 5x 45 kg, 5x 50 kg
- Work: 5x5 work to a heavy 5 (5x 55, 5x 60, 5x 65, 5x 70, 5x 75 kg)

Single leg hip thrust: 3 rounds
- 8x each leg (7,5 kg KB)

Cool down
- Foam roll back, quads, calves
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon