Approved Log Rogue888 Aussie Crossfitter Log - 2024

[Rogue888]

Hey Fellas

Back from the 2 day comp this weekend, finished up 8th place. Of mention, ended up hitting 150kg deadlift for 3 rep. Was my 1RM a week prior so clearly had some more in the tank + competition adrenaline was pumping.

Currently sitting around 92kg
Still eating well, mostly high protein
A few lollies and simple carbs over the weekend for some boosts of energy over the weekend
Back to the grind now

Training this week;

MONDAY
Strength
For Load
Every 1:30 x 6 Sets
2 Back Squats @75% 1RM
Completed at 110kg

Workout
For time:
Every 1 min, alternating between:
16/13 Row Calories OR 13/10 Bike Calories
8 Burpee Pull-ups
max reps Thrusters, 42.5/30kg
Rest 1 min
Time 15:35 (4 rounds)

TUESDAY
Workout
4 Rounds For Time:
15 Alternating Dumbbell Snatches,22.5kg
3 Wall Walks
15 Alternating Dumbbell Snatches,22.5kg
8 Strict Handstand Push-ups
Into, 1200m Run
Time Cap: 22 Minutes
Primary Objective: Shoulder Fatigue Management
Secondary Objective: Run @ 5k Pace
Completed in 22:30 (run at the end cooked me)

WEDNESDAY IS
Strength
Every 2:00 x 5 Sets
Set 1: 4 Deadlifts at 65% 1RM
Set 2: 3 Deadlifts at 70% 1RM
Set 3: 2 Deadlifts at 75% 1RM
Set 4: 2 Deadlifts at 80% 1RM
Set 5: 2 Deadlifts at 80% 1RM
Will go light on these after the weekend , probably start at 90-95kg and work up

Workout
3 rounds for time of:
18 Box Jump Overs, 24in
18 Dumbbell Front Rack Lunges, 2x22.5kg
18 Toes-to-bars
Goal: 7:00-11:00
Time Cap: 15:00
RPE: 8/10

 

[Rogue888]

Oh and while I’m at it, why have I not tried Anavar before! The pumps from 40mg are fucking insane
Veins popping out of my quads and back of my calves I didn’t even know existed, fantastic!!

 

[Eddie Haskell]

Hey Fellas

Back from the 2 day comp this weekend, finished up 8th place. Of mention, ended up hitting 150kg deadlift for 3 rep. Was my 1RM a week prior so clearly had some more in the tank + competition adrenaline was pumping.

Currently sitting around 92kg
Still eating well, mostly high protein
A few lollies and simple carbs over the weekend for some boosts of energy over the weekend
Back to the grind now

Training this week;

MONDAY
Strength
For Load
Every 1:30 x 6 Sets
2 Back Squats @75% 1RM
Completed at 110kg

Workout
For time:
Every 1 min, alternating between:
16/13 Row Calories OR 13/10 Bike Calories
8 Burpee Pull-ups
max reps Thrusters, 42.5/30kg
Rest 1 min
Time 15:35 (4 rounds)

TUESDAY
Workout
4 Rounds For Time:
15 Alternating Dumbbell Snatches,22.5kg
3 Wall Walks
15 Alternating Dumbbell Snatches,22.5kg
8 Strict Handstand Push-ups
Into, 1200m Run
Time Cap: 22 Minutes
Primary Objective: Shoulder Fatigue Management
Secondary Objective: Run @ 5k Pace
Completed in 22:30 (run at the end cooked me)

WEDNESDAY IS
Strength
Every 2:00 x 5 Sets
Set 1: 4 Deadlifts at 65% 1RM
Set 2: 3 Deadlifts at 70% 1RM
Set 3: 2 Deadlifts at 75% 1RM
Set 4: 2 Deadlifts at 80% 1RM
Set 5: 2 Deadlifts at 80% 1RM
Will go light on these after the weekend , probably start at 90-95kg and work up

Workout
3 rounds for time of:
18 Box Jump Overs, 24in
18 Dumbbell Front Rack Lunges, 2x22.5kg
18 Toes-to-bars
Goal: 7:00-11:00
Time Cap: 15:00
RPE: 8/10

@Rogue888 8th place is perfect with big lifters man
big wed the deads where hardcore, what was the weight?

 

[Eddie Haskell]

Oh and while I’m at it, why have I not tried Anavar before! The pumps from 40mg are fucking insane
Veins popping out of my quads and back of my calves I didn’t even know existed, fantastic!!

for sure anavar pumps are usual, you need to do 2 things get taurine dose higher, get electrolytes and get organ liver support and you'll see with anavar the pumps will clear up a bit man

 

[stevesmi]

congrats on this training. good job

 

[Rogue888]

@Rogue888 8th place is perfect with big lifters man
big wed the deads where hardcore, what was the weight?

Ended up with

Set 1: 4 Deadlifts at 120kg
Set 2: 3 Deadlifts at 130kg
Set 3: 2 Deadlifts at 130kg
Set 4: 2 Deadlifts at 150kg
Set 5: 2 Deadlifts at 150kg

Felt good, bit stiff from competing but also felt good enough to push hard

 

[Eddie Haskell]

Ended up with

Set 1: 4 Deadlifts at 120kg
Set 2: 3 Deadlifts at 130kg
Set 3: 2 Deadlifts at 130kg
Set 4: 2 Deadlifts at 150kg
Set 5: 2 Deadlifts at 150kg

Felt good, bit stiff from competing but also felt good enough to push hard

those are big lifts, the only other guy lifting this level on deads is @RoidRage69
check his log
https://www.evolutionary.org/forums/threads/roidrage69-log.90127/

also @Mobster pushing big weights
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/unread

 

[Rogue888]

Thanks legend I appreciate the compliment
Next goal is to crack the 180kg benchmark

those are big lifts, the only other guy lifting this level on deads is @RoidRage69
check his log
https://www.evolutionary.org/forums/threads/roidrage69-log.90127/

also @Mobster pushing big weights
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/unread

 

[Mobster]

Some do well and some do not when it come to competition adrenaline. It used to serve me well

 

[ceo]

Bros you're looking good the biceps are big

 

[ROIDDERS]

vascularity is off the charts

 

[chesty]

I like your style of training it's very different

 

[Ulter]

just be careful on those jerks you can really hurt your spine health

 

[e2]

yes make sure you keep an eye on your disc health doing anything overhead

 

[2Thick]

8th place is not bad for any competition good job

 

[Vadim Fedorov]

keep up the good work man your workouts are very intense

 

[Wootoom]

just be careful with those shoulders a lot of these training are a little hard on the shoulders

 

[JasonPriest]

I like what you're doing here so far this week

 

[BodyMonster34]

bro you doing good, pumps insane on var. you should try tren + var and see

 

[Quadsweep]

veins popping out is awesome. good job