1. CFWU, ROM drills
2. Crossfit Total:
1 rm Back Squat
1 rm Press
1 rm Deadlift
----------------------
1. rx'd
2. Squat: 45x5, 95x5, 135x3, 185, 225, 245, 255
Press: 45x5, 75, 95, 115, 120, 125 (fail x 3)
Deadlift: 95x5, 135x3, 185, 225, 275, 315, 365, 385 (fail), 385 (fail), 385 (PR)
Total: 760
Overall not too bad. This ties my pr for the CFT that I got last time I did it, right after doing SS. I was really pumped about the deadlift, because this was a 10# PR over last time I did it about 3 weeks ago. I got the weight all the way up twice but just couldn't lock out my hips before I actually got it.
I'd like to get the squat numbers up a little bit, but with the amount of strength work I've been doing this isn't too bad.
The press is really disappointing. I haven't gotten above this in a long time, and haven't really progressed. Just the same as I've told myself before, I really need to add presses to my workouts on a regular basis, and stick with it.
Showing posts with label CFT. Show all posts
Showing posts with label CFT. Show all posts
20100325
20100113
Day 45
Just got back from the gym where I did my closing CFT for my Starting Strength cycle. Overall I'm pretty pleased with how it went. My shoulder's still bothering me, but just doing single reps wasn't too bad so I just went with it.
Bodyweight: 168.5
Squat: 45 - 2x5, 135 - 1x5, 185, 225, 245, 265, 275, 285, 300 (fail), 300 (fail)
Press: 45 - 2x5, 65 - 1x5, 95, 105, 115, 125, 135 (fail)
Deadlift: 45 - 1x5, 135 - 1x5, 225, 245, 275, 315, 335, 350
I'm fairly pleased with this. Not quite as much improvement as I was expecting...I was hoping for my weights to go up as much as the 5 RM's had, but no luck. I got a little anxious on the squats, and tried for 300 instead of just going up by 5 or 10 like I probably should, and could have, but in the long run I don't think it makes a huge difference. Looking back at my previous PR I'm a lot more happy than I was with this at the gym. 40 pounds on my squat in ~1.5 months is great.
The press is still by far my weakest point. Doing a max was weird though, whereas with the 5 RM I have trouble getting it off my shoulders sometimes, on the 125 I had trouble getting it to lockout. No matter what workout I do after this I'm going to start implementing some 3x5 press before or afterwards a couple times a week.
Deadlift was awesome. I went in hoping for 350, and got it. I probably could have gone a little higher, but with my shoulder feeling like it does I didn't want to chance it. I used straps on the last 3 lifts, didn't really feel like I was losing my grip yet, but I just didn't want the grip to be what kept me from hitting the lift.
Bodyweight: 168.5
Squat: 45 - 2x5, 135 - 1x5, 185, 225, 245, 265, 275, 285, 300 (fail), 300 (fail)
Press: 45 - 2x5, 65 - 1x5, 95, 105, 115, 125, 135 (fail)
Deadlift: 45 - 1x5, 135 - 1x5, 225, 245, 275, 315, 335, 350
I'm fairly pleased with this. Not quite as much improvement as I was expecting...I was hoping for my weights to go up as much as the 5 RM's had, but no luck. I got a little anxious on the squats, and tried for 300 instead of just going up by 5 or 10 like I probably should, and could have, but in the long run I don't think it makes a huge difference. Looking back at my previous PR I'm a lot more happy than I was with this at the gym. 40 pounds on my squat in ~1.5 months is great.
The press is still by far my weakest point. Doing a max was weird though, whereas with the 5 RM I have trouble getting it off my shoulders sometimes, on the 125 I had trouble getting it to lockout. No matter what workout I do after this I'm going to start implementing some 3x5 press before or afterwards a couple times a week.
Deadlift was awesome. I went in hoping for 350, and got it. I probably could have gone a little higher, but with my shoulder feeling like it does I didn't want to chance it. I used straps on the last 3 lifts, didn't really feel like I was losing my grip yet, but I just didn't want the grip to be what kept me from hitting the lift.
Day 45
I've been thinking about the progress I've made so far, and feel like I've gotten what I need to out of this workout. I'm testing my CFT again tonight to see what kind of progress I've made, and then going to take it easy-ish for the next couple days before starting either a regular Crossfit cycle or possibly looking into Sealfit.
20091125
Nov 25 CFT
Just got back from the gym where I tested my Crossfit total. This is what I'm going to be using as a baseline for my progress while on Starting Strength. Didn't realize the gym was closing early for Thanksgiving, so I ended up having to rush through, but it didn't affect my numbers much
Squat: 45 2x5, 95 1x5, 135 1x5, 185, 205, 225, 235 (fail) Only tried 235 once, didn't really have time to do anymore, but I doubt I could have gotten it.
Press: 45 1x5, 75 1x3, 95, 115, 120. This was pretty hard...no way I could have gone any higher
Deadlift: 135x5, 185x3, 225, 275, 295, 305. Maybe could have gone a little higher, but I didn't want to push it
CFT: 650 (225, 120, 305)
Overall I'm very pleased with these numbers. I've been doing strictly bodyweight exercises for the past ~2 months, and none of my ME lifts have really suffered as a result. I'm planning on running the Marine Corps PFT either Saturday or Sunday depending on my work schedule, and I'll post those results as soon as I've got them
20091124
First Day
My training plan thus far has consisted mainly of bodyweight exercises, varying from Crossfit-type metcons to structured PT at RSS Wilmington. As of December 1, I'm going to be changing over to a Starting Strength/CFWF type program (still debating as to which one), along with a GOMAD diet. I'm planning on keeping this up for ~2 months in an effort to build some strength and maybe put on some mass if possible.
This week I'm going to do some tests on myself to establish baseline fitness levels, allowing me to better track progress during my strength phase.
Basically, I'm going to run a regulation Marine PFT: consisting of max rep pull-ups, max crunches (2 minutes), and a 3 mile run. I'm assuming this score will suffer over the course of my strength phase, because it's likely I won't be running as much. As of October 17, when I reported to MEPS, my PFT was a 277 (18 pull-ups, 100 crunches, 20:04 run)
Additionally, I'm going to test my Crossfit Total: consisting of max effort attempts on Squat, Press, and Deadlift. As of September 7, the last time I tested this, my total was 655 (245 Squat, 115 Press, 295 Deadlift). I doubt I'm going to duplicate this on my test, because I haven't done much weight training in the past couple months, but we'll see.
This week I'm going to do some tests on myself to establish baseline fitness levels, allowing me to better track progress during my strength phase.
Basically, I'm going to run a regulation Marine PFT: consisting of max rep pull-ups, max crunches (2 minutes), and a 3 mile run. I'm assuming this score will suffer over the course of my strength phase, because it's likely I won't be running as much. As of October 17, when I reported to MEPS, my PFT was a 277 (18 pull-ups, 100 crunches, 20:04 run)
Additionally, I'm going to test my Crossfit Total: consisting of max effort attempts on Squat, Press, and Deadlift. As of September 7, the last time I tested this, my total was 655 (245 Squat, 115 Press, 295 Deadlift). I doubt I'm going to duplicate this on my test, because I haven't done much weight training in the past couple months, but we'll see.
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