Back Squat / Deadlift
Add weight to last week. Use a full range of motion and control.
3×5 Linear Progression
Add 5-10 lbs to last week.
Warm up and perform one heavy (and perfect) set of 4 reps, heavier than last week. Touch-and-go is permitted.
Post loads to comments.
Exposure 8 of 8
AMRAP 10 Minutes:
20 Kettlebell Swings 24/16kg
20 AbMat Sit-Ups
The swings are Rx’d as overhead today. Scale load or range of motion as appropriate. Use the kettlebell as an anchor for your feet. If you’re feeling beet up from ” Murph,” then go easy on this and simply move for 10 minutes.
Post rounds and reps to comments.
Members of the 6am crew doing “Murph” together at 8am (of course) | Photo by Thomas H.
Sign Up for Our Seasonal Fish CSA!
Last summer, we brought in a new fish CSA partner and were blown away by the quality and freshness of their fish! Lucky for you, registration is now open for the 2016 season, which runs weekly from June 11 til late fall. We need 6 more people to sign up to make the program go!
Big City Fish Share, now in its fifth season, delivers sustainably caught, never-frozen, super-fresh seafood from Montauk to New York City. You can sign up for a weekly share of either 1 pound or 2 pounds of filleted fish, littleneck clams, or oysters. Sign up by June 7th, and lock in $16 per pound for the whole season. After June 7th, the price will go back to $17 per pound.
The delivery window will be Saturday mornings, 10am to 12pm, starting June 11. This is a weekly, not monthly, share.
Customers can sign up for 4 deliveries at a time, and can easily place their orders on hold through the website if they go out of town. Any funds left in your account at the end of the season will be returned to you by check. Expect a good variety of fish, including big-eye tuna, squid, founder, fluke, swordfish, black sea bass, bluefish, porgy, and monkfish.
Any other questions? E-mail bigcityfishshare [at] gmail.com. For general CSA questions, e-mail Michele at mignyc [at] gmail.com.
Yesterday’s Whiteboard: Rest Day
3 Practical Tips for Busy Weightlifters BarBend
20 Ways to Make Your June Jubilant Gothamist
Damn my shoulders are lit up!
Oh man! Still feeling it this morning.
Murph friggin' wrecked me
Squats ain't happening tonight.
Michael A. says
6am with McD and Nick and a lot of soreness from Monday
Squat: 275# x 6 x 3. Moved well, still rocking forward a bit but I think I just need to sit back more like McDowell said.
Deadlift: 395# x 4. Felt smooth on this today as well. DanL remarked correctly that the first rep is the hardest for these.
Metcon: 5 rounds + 35 swings. I just tried to keep moving.
Dan L says
Pretty beat up from Murph, but decided to come in anyway with mixed results
HBBS – 275×6, 5, x – Failed the last rep on the second set and decided not to continue. Was folding over and putting pressure on my back and didn't want to risk that
DL went better – 395×4
Moved through the metcon quickly but not all out – 6 rounds + 38
Samir Chopra says
I know Stella is going to back me up on this: shouldn't the 'of course' in the photo caption come right after the 'together' rather than the '8AM'?
dave p says
7am, thanks 6am class for loaning me Dan G for a day so we could share a bar! I'm sure he'll be back with the bro-therhood soon…
300x6x3, as much struggling against the sound of 100 billion mitochondria screaming in protest as the weight. I shushed them, we squatted, everyone went home happy. And probably really sore.
Skipped DL because my low back is making warning crinkly popping sounds. Sadly not because of the squatting, but because I got soft racking the bar after my last set.
WOD: ⛧??, 'nuff said.
Josh S. says
I was trying to emphasize the fact that they were doing it together at 8am, the earliest heat, not that they were doing it together (of course).
I was going to say…either placement would be correct, since OF COURSE they're doing it together and OF COURSE it's the earliest heat. Crazy 6 AM people.
I was a 7 AM person today. Didn't think I was feeling THAT beat up until we did our around-the-block-squat-at-every-corner warmup. After that first set of squats I immediately revised down in my head the number I was going to squat during class. Then McDowell was, all, "Try to add weight even if you're feeling beat up from Murph," and my inner child started crying, but I did it.
So, HBBSQ 180x6x3. It wasn't pretty, but it happened.
DL 225×4. I thought I was going to do 240 but after those squats my legs had HAD IT.
WOD: 6 rounds + KB + 6 situps using Russian swings, otherwise Rx. I followed the "just keep moving for 10 minutes" instructions. That was hard enough!
I believe it was actually 9am. Way to go, Josh. At least you got the name of the workout right.
yeah, Josh. Do you even write, bro?
Josh S. says
Well, for once, *both* of the nerds are wrong.
Josh S. says
I have a degree in English, not uh… Time. Or Remembering Things I Witnessed.
6am with M&N.
HBBS: 235x6x3. 5# jump. First set was the toughest and settled in for the next two. It wasn't quick but got in my reps.
Deadlift: 335×4, 10# jump from last week.
Metcon: 6 rounds Rx. Just focused on moving w/ lite banter with Michael A at the chalk bucket. By the way, you really don't need chalk for this workout.
I feel much better after hitting squats, deadlifts and a few swings.
No one reads the blog anyway of course.
James A says
6am with Nick and McD
Squats 245# 6×3 felt better then I thought they would.
Deadlift 335# for 2 reps. My mind said why not, but my (tore up Murph) bod said not today señor.
Metcon 5r +21. Yes Steve and I tied today on the WOD.
Oh and I recommend extra chalk on this one.
Wait…I thought I was just saying that both Josh and Samir are right?
Dan G. says
7am with McD and Nick
Squat: 305x5x3. Moved fine. Form still a bit all over the place.
Deadlift: 425×1. I psyched myself out before the first rep. Tired, sore and already over the 25min-for-squats-and-deadlifts-this-late-into-a-cycle-who-are-we-kidding??? time cap. So I got 1 and moved on to the wod.
Metcon: 5 rounds in 8:58. I told myself to just aim for 5 rounds (assuming that I wouldn't get there) and then stopped. Sometimes my mental games are more successful than others.
Saturday: No front squats to avoid resting the bar on the screw coming out of my shoulder, so did ascending overhead squats and probably could have gone heavier: 95×5, 115×5, 125×5, 135×5, 145×5. Partner wod with Roy: 17something with my terrible DU the limitter.
Murph: 49:55 – no vest. Very happy with this time and that the 2nd run was a run. 15 min faster than last year's busted ankle shuffle-fest.
Samir Chopra says
Isn't it 'both the nerds' as opposed to 'both of the nerds'? I supppose it could also just be 'both nerds.'
Things that make you go hmm….
In any case, Josh is a boss, and I have nothing but respect for his blogging. Of course.
Josh S. says
By "both of the nerds," I meant Samir and me (of course).
Josh S. says
(I was wrong because it wasn't 8am. Samir was wrong because he's Samir. Just kidding! Love you, Samir.)
6am Fan Club says
Wow that 6am crew sure looks great!!!
What a bunch of hotties. One of the boys even has his shirt off. #meltmyheart
Samir Chopra says
A big shirtless hug right back at Josh.
Who else is holding out for 100+ syntax-shaming comments today?
Samir Chopra says
I like the hyphenated neologism, JB! Nice work.
First time I have ever taken my shirt off during a wod and of course there is photographic proof and goes on the blog. At least that angle is probably my most flattering.
6am squats with NickDowell.
HBBS – 255 x 6 x 3
Hit them all. Felt like hell from Murph. Used a belt for the first time after the first set. Felt interesting.
Deadlift 335 x 4
Touch and go and moved well. Warming up 315 felt awful and I didn't know if I would make a jump. But after Scott's put on some big boy pants look I went with my planned 10# jump and wasn't an issue.
5 + 21 Rx.
James and I partner in everything. Except chalking. No chalking for me. I preferred to lay on the mat and pretend I was getting up.
Wednesday at the gym:
3 rnft of
5 d/u attempts. starting to get better.
5 push-ups. these felt GREAT.
5 pull-up negatives.
5 hollow rocks.
Then intense hamstring stretching, abductor work,
3×10 seated good mornings with 16k kb.
workout with Nick:
Ido portal floor work.
2x5x150#. sets with boxed bridges super-setted
felt meh. lots of fatigue.
metcon- 5 rounds of
every 3rd minute:
dl at 150, 155, 160, 165, 170
cash out with 3 x 8 ghd sit-ups.
Felt good to move, but Murph still owns me.
Chas C. says
Exhausted after a night of editing the rough first episode of my new podcast about politics, An Ear For Baby (there's some bad language if you're listening at work without headphones; and yes, it's named after this song), but hauled my way into the gym @ 7 a.m. for class w/McDowell & Nick.
BSQ: 210x6x3. Slow. Second set was my best. Overall slightly better than last week, even with Murph fatigue. Glad I was able to add at least a little weight.
DL: 305×4. Gonna break out the blocks on this next cycle. Just no fun trying to figure out how to keep my lower and upper back doing what they should be doing.
Metcon: 5 rounds exactly, Russian swings. Took Brendan's advice from yesterday and treated this as NFT after Murph.
Squat 180x5x3. Felt good, really happy with my squat progress this cycle.
DL 230×4. Can definitely go heavier, have been too conservative going up by just 5 each week.
Metcon: 4 rounds + 30. Had a bit of trouble "staying organized", as coaches so kindly put it, on those American swings.
Awesome Chas, can't wait to listen!
Rob Underwood (@brooklynrob) says
10am class with Jeremy.
270 x 6 x 3 on squats. 320 x 4 on deadlift. Still feeling a bit beat up from Murph but weights moved fine.
3 1/2 rounds + 14 reps at Rx on WOD. Still adjusting from strength cycle to WODing again and this one caught up with me so soon after Murph. But slowly but surely I feel like the metcon is coming back and that feels good.
Somehow dragged my ass to the gym today. Still feeling the tequila from Monday if that's even possible! Pretty sore too.
But I had some lifting that needed to be done. Last week of my Wendler/ BBB cycle.
45 x 10, 65 x 5, 95 x 5, 135 x 5, 150 x 5, 170 x 3, 190 x 2 (belt)
180 x 10, 170 x 10 x 4
45 x 5, 75 x 5, 95 x 2, 113 x 5, 128 x 3, 143 x 2
57 x 10 x 5
I definitely could have done better on my rep-outs on another day but I'm happy I got more than one rep and that my wrist seems to be much better.
I was going to leave after that but McDowell gave me the push I needed to do today's WOD.
7 rounds, 20 swings Rx.
Feeling, like, a million times better now.
Mid morning sesion
Heavy Single (80%, 85%, 90%) x1x1*
*Ditched the 2nd wave 'cause Murph.
Worked to to the best 110kg/242lbs has ever felt. The drop wave reps felt great.
70%-75-80-85-90-80-85-90% for singles based of 95kg/210lbs
Missed both of the reps at 90% but the rest felt pretty solid. I do not like snatching after heavy C&J.
Made an appointment at DMV and left not hating life. Magic!
Samir Chopra says
530 PM with McNoah
Deadlift: 280×3 (failed 4th rep)
WOD @24kg Russian swings: 6 rounds + 5 swings
Ryan L says
Sore. So sore.
Felt good to move. BSQ was no bueno. Backing off with a sore patella tendon. Lots of rehab work at home.
6 rounds +32 on the metcon.
Allie B says
<3 6am fan club
Really surprised about today! Went well!
HBBS 130 6×3. Felt surprisingly good!
Deadlift belted 175×4 also felt good
7 rounds at the last second! I fought for those final sit-ups 🙂
I feel soooooo much better having worked out!
Great photos of Monday, Thomas! Great job again with Murph CFSBK! #thebest
Some fairly elite fitness was forged today
275F, crap miss…some sombitch walked in front of me…
Some MU work….maybe 15
Beautiful day today at the gym….we need more weather like this.
Jenny M says
7:30 with JB and Ro
HBBS 175x6x3. Felt tough but surprisingly okay post murph. PR for 6 reps.
DL 195×4. Didn't feel like going super heavy on this since my upper body is still pretty sore. This is down 5 lbs from last week but moved okay.
WOD..didn't treat as a NFT, but didn't push the speed. 5 rounds +21 reps.
Lap then 3 rounds of:
3 chin ups
3 strict hspu 1 abmat
6 ea leg side step ups 30"
Bbell drills, warm ups at 53# and 63#
Singles: 73, 83, 93, 98, 103
108 (97%) – almost had this one 3 times, but almost is not good enough. Really should have had that 2nd one.
Rack Split Jerk
Ran out of time after only a couple, but I confirmed that the new stance is good.
Probably for the best that I had to call it — very little sleep, and I'd been on the go for 12 hours already at that point.
Whit H says
still recovering hands. Still sore. Just wanted to move for a while.
About 10 min foam rolling (lats/triceps) and hip mobility
5 lateral box step ups with :03 descent (24”)
A bunch of fun stuff on the freeform roll thing (on elbows, pull feet in, knees to elbows, hamstring curls. Sets of 5-8 reps)
5ea kossack with 8kg. :03 down, :03 pause.
:30ea side plank
10 ghd hip extensions, :01 pause top
7 ghd sit up
Was not hurrying.
About 10 min hip stretches (adductors, glutes, hamstrings, quads)