Dr. Malcolm Kendrick, MD, discusses two populations that exhibit high levels of Type 2 diabetes (T2D) and explains how they can help to further illuminate the underlying cause of T2D in the general population.
Read MoreDiabetes, Part 2: The Causal Role of Raised Insulin남(m)/47(Korean age 47 Western age 46)/171cm/96kg/22026/
Front squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
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오늘기록 20-30-40-50-60-70-80-90kg(x)-90kg(x)/
최고기록(43(Korean age 43 Western age 41)/172cm/85kg/180215) 95kg/
수요일 저녁와드
CFWUx2 10*20kg 10*40
60kg-65 70-75-80 85-87.5-90-90
95-115-135-155-175-185-195-200-205 Rx'd
Took it a bit easy, first time front squatting with barbell since COVID started.
SLIPS completed.
Clocked up about 15 minutes of Acevedo's SLIPS practice done before FS. Needed a little push up on the pistols. Need all the warm up I can get at 44. The FS warm ups really helped my form.
FS@ 75. 80. 85. 87.5. 90. 92.5. 92.5. 92.5. 95kg (1RM is 110 from 2013)
Prev. only managed 5s and 3s @ 65. 70. 75. 77.5. 80kg before tweaking my back.
185-225-235-245-255-265-275-285(f)-275
E2MOM, and did SLIPS
2x135,
3x165,
4x190
(all were pretty tough, but try going up a little on 1's)
135 x 5s
150 x 5s
160 x 3s (last rep was a fail)
165 x 1s
100-106-110-116-120-124-130-135-140 kgs
205-205-225-225-225-245-255-265-275 (pr)
compare to was 185x5s,205x3s,and 225x1s
I usually instruct my students to treat workouts like this as work days not PR days but damn did I feel good today! I set today up as a work day thinking I would do singles at 245 but that felt pretty easy! (I also tell them that PRs don’t always present themselves when you expect them)
Belt used for the final lift only. Lifting shoes and knee sleeves today.
Did stiff/stiff presses to handstand for ten minutes and freestanding practice for ten minutes afterward.
40/193/69”
135,145,155,165,175,185,195,206(F), 205(F)
5 x 95, 115
3 x 135, 155, 175
1 x 195, 205, 215, 225
Started off very light with no intention of going too heavy for the singles but ended up finishing ten pounds heavier than last time on last single.
135,155,175,175,180,185,185,185,185
135-155-185-205-225-235-245-255(F)-255
Tied PR
Completed 2020-02-04
135-135-155-155-155-175-185-195-175
155-175-185-205-210(2)-215(f)-195-205-210
✅
190906: 155-175-185-195-205-215-225(f)-205-215
170919: 185-190-195-200-205(2)-210x3-215(f)-205
85kg, 90kg 5 reps
95kg, 100kg 3 reps
105kg, 105kg 105kg, 100g 1 reps
Performed this complex and was able to update his personal record. The last approach was 170kg. My bodyweight of 91kg
185-205-225-245-255-275-295-295-300
No time for better work
60-65-70-75-80-85-90-95F
Kilos
50, 60
70, 80, 80
85, 87, 89, 85
check
thanks coach
58 / 175
6 sets of 5 at 125 -- highest weight since replaced hip dislocation
100-100-125-125-150-155-160-165
185-205-225-245-255-265-275-285-295
135/155/165/185/205/225/225/225/225
Malcolm: how do you respond to Roy Taylor's idea that type 2 DM is caused by excessive deposition of fat in the islets of langerhans?
Terence
In lbs 225, 235, 245, 255, 260, 270, 275, 280, 290PR!
34/M/180lbs
135(5)-185(5)-205(3)-225(3)-235(3)-255(1)-275(1)-285(1)-295(1)
135-155-165-175-185-195-205-215-225
65-85-105-125-135-145-155-165-175
M/19/159/5'8"
5 x (105-115) 3 x (135-155-185) 1 x (190-195-200-205)
95-115-135-145-150-155-165-175-180
SLIPS✅
M/45/6'2"/185#
Modified to DB goblet squats used rx'd rep scheme
100/110
120/125/130
140/150/155/160(F)
135/145
155/165/165
175/185 deep enough?/185/185
Struggled with plates hitting the safety bars
Last time:
95/115
135/135/145
165/165/175180f
First workout back since bronchitis. 4 rounds 0:30 on/ 1:30 off db squats
40#
11-8-9-8
Derek Eason
CrossFit Train 97333
Corvallis, Oregon
100-105-110-120-135-140-140-140-140kgs.
135kgs. (297lbs.) for 3 reps was a PR!
135, 155, 185, 205, 210, 225, 235, 245, 245 Rx
Rx
Warm-up: 45# x10/95x5/115x5
135/145/155/160/165/170/175/180/190
Front squats
5@ 95/115
3@ 125/135/145
1@ 155/155/155(PR)/160(F)
* Barefoot
Matched my PR from compare to, plus got 3 reps today instead of 2.
I was so close to 160. Had it high enough couldn’t drop fast enough! No rack; so I’m power cleaning!
SLIPS - 20 min
Dumbbell Front Squat work with a pair of 50s
Will do some barbell front squats tonight...
Front Squats
5s- 135/155
3s- 175/185/195
1s- 205/215
Regular Plates! No Rack!
5-5-3-3-3-1-1-1-1
(5s)95-105-
(3s)115-125-135-
(1s)145-155-
165(3F pwr. cln)-
160(3F pwr. cln.)-
155 (2F pwr. cln.) nailed it 3rd try
155 (nailed pwr. cln F front sq.)
Went up on toes! 😡
155 got it 2nd try!
155 up 4X! PR PWR CLN X4 😂
PR FRONT SQ. X3 🔥😃
I’m stoked! 145 was my old pwr. cln. PR.
145-155-155-155(1s)
134#s(weighed this morning)/22/F/5’5”
Persistence & Practice pays off!
Wearing nanos...no heel! Always love gymnastics & despise weight lifting! But hitting PRs is so fun!!! Also, mobility & squat work pays off! & having a good warm-up! 😉🤣 Ran out of time for SLIPS...got to get to work! I might do it later tonight!
Nice work & Congratulations on the new PR!
💪🏻!
Thanks 😊!
Front squat - 5 reps: 225 - 245
3 reps: 255 - 265 - 275(2+f)
1 rep: 285 - 295(f) - 285(f) - 285(f)
Started off OK and then...
For SLIPs did Juan's flow (thank you Juan!)
m/51/5'11"/200#
Rx’ed
135-185-205-215-225-230-245-265
Did SLIPS first.
135-160-185-195-205-215-225-235-235
All bars from the ground (mostly squat clean), SLIPS elements mixed between sets.
100-110-120-130-140-1450-150-155-155 (PR for both clean and squat)
155-165
175-180-180
185-190-195-195#
about 15 min of SLPs
Front Squat
5x 60kg
5x 100kg
3x 110kg
3x120kg
3x130kg
1x 140kg
1x 150kg
1x 160kg
70 80
90 90 90
100 100 100 100 kg
Front Squats: 5@ 105#, 115. 3@ 125, 130, 135. 1@ 140, 145, 150, 155 (F).
SLIPS for 20 minutes.
Compare to 190826: Front Squats: 5@ 95, 105. 3@ 115, 115, 120. 1@ 125, 130, 135, 135.
Outstanding! Nice progress!
Thanks, Jim!
255 - 275lbs(PR)
295(PR) - 275 - 275lbs
285 - 285 - 285 - 285 - 315lbs(F)
I’ll get that 315lbs next time 😑
Front box squat
20-20-30-30-30-50-50-50-50 kg
Slips 4 RDS in Tabata style
1min scales
2min L sit
3min handstand holds
4min side plank
Then 4 minute of stretching
174CM/74KG:100(5)-105(5)-110(3)-115(3)-120(2)-122(1) KG.
Champions Club Scaling Notes
RANT
Kobe man. Catch you guys tomorrow.
😔
45세/180cm/93kg/CFHIM 강경택
95-145-195-215-235-255-275-285F-275LB
팔 수술 후 125일 후 Front Squat
중국 후베이성 우한(武漢) 시민들 위해 기도합니다.
INTENDED STIMULUS
.
Heavy day! This is a fun day. Two main ways to attack this. You can go for total volume or for total load. In the first one we want to find the heaviest single we can. That means all the previous sets are sub-maximal and you are just building to that super heavy single. If you were scoring this, that big lift would be your score. If you are going for volume we are going to lift heavy on every set, 5's and 3's included. If you were scoring, your score would be the sum of all lifts. They are not maximal lifts, but they are close. Both avenues are productive, both will get that heavy stimulus that we want. If you aren't feeling super fresh go for that heavy single. If you are ready to work today get that volume on! Whatever you do keep this in mind: how you move on your warm up sets is how you move on your heavy sets. Don't wait for the bar to get heavy to work on your bracing and your mechanics. Focus on this from the first rep to the last. Also, focus only on the rep at hand: channel your zen, full attention. For athletes struggling with form remember this: loading a movement challenges and reinforces whatever motor pattern you are capable of, so loading crummy mechanics will challenge and reinforce them. If you need to develop your technique that should be your focus today. The options below might help you!
▶ OPTION for Front Squats
5 sets of
5 Frankenstein Squats + 5/5 Frankenstein Forward Lunges (technique bar)
then
4 sets of
2 Superslow* Frankenstein squat
60 seconds preacher stretch
*20 seconds descent and 20 seconds ascent
then
3 sets of
3 3-pause front squats
Pauses are at: parallel, bottom and parallel. This will give the coach a chance to adjust mechanics.
then
Spend 10 minutes building to a set of 5 squats with the best mechanics your athlete can produce today.
▶ OPTION SLIPS FLOW
Today we are going to start building on a full flow. This should be super fun:
PART A
3 sets per leg.
5 Front Scale to Back Scale Transitions
Do without breaks and without putting the foot on the floor.
PART B
5 sets per leg
5 Back Scale to Handstand (use wall as needed)
PART C
5 sets per leg
5 Forward rolls to pistol squat
Considering the intended stimulus, how long do you suggest resting between sets on the front squat ? These heavy workouts have a tendency to get away from me time-wise, and with 20 minutes of SLIPS to boot.
Skipped the slips, due to time. Followed the front squat option workout, though. Ended up at 125 lbs for a solid 5 squats. Could have gone to 135 but, again, ran out of time.
Warm up for 200128:
GENERAL WARM-UP
2 rounds for 30-seconds of:
Rowing, running, or biking
Deep mountain climbers
Air squats
Deadlifts*
Hang muscle-clean to a front squat*
*Perform movements with an empty barbell
SPECIFIC WARM-UP
Front squat
20 front-rack elbow rotations
5 Frankenstein squats
5 tempo front squats (3-seconds down, 3-seconds hold, 3 seconds up)
5 front squats
Build-up
Perform 3 to 4 warm-up sets of 5 reps. One may wish to follow this build-up:
Set 1: 40% of 1RM
Set 2: 50% of 1RM
Set 3: 60% of 1RM
Set 4: 70% of 1RM
Set 5: 75% of 1RM (optional)
> The first working set should be 70-75% of 1RM front squat.
SLIPS
L-sits and planks
3 sets of:
30-seconds of an L-sit hold
45-seconds of a side plank hold, right
45-seconds of a side plank hold, left
Stretching
EMOM 12 minutes
Min. 1: Child’s pose
Min. 2 + 3: Couch stretch
Min. 4: Counter balance squats
Globo Scale-if you are at a standard commercial gym, your garage, or Globo you should be able to do this as rxed. Have spotters, spotting arms, or bumpers and a place to bail if going for a max. This is best done with bumpers and a place to bail, however.
If without a barbell today use the heaviest dumbbells available (or able to clean from the ground) and do 6 AMRAP sets of front squats with the heaviest dumbbells possible, rest as needed between sets. Unlike back squats, we want to load the quadriceps more here, thus the db front squat sets.
