Joe's Training Log

[jph42]

Hello Everyone,

I have finally decided to start keeping a training log, now that I've been doing CFFB for about 3 months now.

A little background on me I'm 24 year old male 5' 9/205 lbs from Pittsburgh, PA. Former football player and wrestler through high school, but stopped playing once I hit college. I had lifted on and off throughout college and somehow found myself pushing 240 from the 185 I was heading to college, a pregnant girlfriend can do that to you. Fast forward to today I'm back down to 205 from doing routines like Stronglifts 5x5, P90X, and some of my own stuff. So I'm definitely not new to the lifting game but I have to say once I found CF I know there's nothing else I'll want to be doing. CFFB definitely seems to have the exact mix of strength and metcon I was looking for and have enjoy the gains I have made thus far since starting in late November. My goals with this program are to get stronger and healthier overall, so in addition to the WODs I think I'll continue doing the Yoga workouts from P90X for some active recovery and a weekly longer metcon for other health reasons such as fighting off the my genes of having Hypertension. Both parents are on meds for it and my dad has been since he was 25, and when I was almost 240 I was showing signs I was headed there too.

Anyhow my current stats are after following the Amateur level:
Squat: 3x5 - 310 | 5RM 320
Deadlift 5RM - 305
Bench 3x5 - 205
Press 3x5 - 130 - weak I know having some issues with this one.
PC 5x3 - 150
PS 5x3 - 115 - still not sure I have my form down.
PU/CU - Also need alot of work.

So to be more specific on my strength goals I feel I really need to improve on my pulling strength and I think a lot of it is related to grip. I feel I could go higher on my DL but my grip fails, and PU/CU are the same story I also learned how bad I suck at the BB Row last week as well. Press I'd also like to see improve as well but adding 5 lbs each week is getting harder and harder.

Anyway feel free to comment as I go, thanks for the great programming John I have really enjoyed it!


Joe

[jph42]

2/22/2010

I ended up having to take a rest day wife was sick and didn't have time to get to the gym.

2/23/2010

SWOD Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps (3 min rest)

As many rounds as possible in 15 minutes:

Max Push Ups
Sprint 100 yards

*Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position.

Post rounds and the total push ups to comments.

Deadlift 5RM - 315 - PR!!
Pull Ups 3x 5 - 4 - 4 - Really need to find a way to improve these!!

DWOD
15 rounds - 205 Push Ups - wrist bothered me most of this workout hopefully will heal in time for Thursday's workout.
Still a hell of a workout...I was beat after this one.

[jph42]

Friday 2/26 - Still running behind busy week

Squat 3x5 - 315 - Felt really heavy curious is I should consider switching to 5x3 for squats since I feel a stall coming on.

DWOD - was a killer

21, 15, 9 reps of:

Bench Press
Ring Dips

*Perform at 77.5% of 1 RM Bench Press
*Scale as needed

21 - 185
15 - 175
9 - 165

Total time 14:54

Dips were killer after benching had to use a band for the last two sets. No rings yet used bars.

Something I'm wondering that is sort of hard to tell I've noticed is when do you decide to move up to the next level for the strength workouts. Some of my lifts I'm feeling like I'm not sure how much longer I can add 5-10 lbs a week...is the next step to move up? Try 5x3? Thoughts anyone?

[jph42]

3/1/2010
Couldn't make it to the gym kids we're sick too busy at work need to get back on track next week.

3/2/2010

Did monday's workout

Squat 3x5 - 320 - Starting to get really heavy to me wondering how much longer i can add weight each week
Press 5x3 - 130 - trying the suggestion Clinton made seeing how much farther I can progress then deload a bit and switch back to 3x5.

DWOD

Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs

Sub'd 50 Lb Dumbbell swings - 14:43 was a great metcon

3/3/2010

Had to miss today as well not to happy about that

3/4/2010

Added a Deadlift 5 RM since I missed Tuesdays workout

Deadlift 5RM - 325 PR!!
Bench 3x5 205 205 210 PR!

DWOD:

Complete 10 rounds for time of:

3 Front Squats at body weight
5 Ring Dips
7 Knees To Elbows

Holy hell was that a b**** of a workout! I had never really done front squats before either and with my wrist still bothering my I did a cross arm grip. The Front squats though weren't bad though @ BW they aren't too tough coulda scaled up probably.

Time: 15:53 - K2E always slow me down and used bar dips will buy rings one day.

3/5/2010

Power Snatch 8x2 - 115 - I think I need to have someone critique my form on this it feels so awkward to me not a good flow like my clean.

Since I was brilliant and did a Deadlift yesterday and my wrist is bugging me still I skipped with DWOD and did 11 100 yards sprints. Best time was 14.32 and worst was 17.34 the change of direction halfway through kills my times.

[jph42]

3/8/2010

SWOD: Squat 3x5
DWOD:
Complete as many rounds as possible in 15 minutes:

5 Any Way Overhead - 185 lbs
10 Push Ups
15 GHD Back Extensions

SWOD: Squat 3x5 325 325x2(Fail) 295
DWOD: 6 Rounds + 5 OH Scaled to 135 my overhead strength sucks.

Love the workout but I really need to up my overhead strength and going to try 325 again on Thursday. If I miss again I will go for a 10% deload I think.

[jph42]

Tuesday, 03.09.10:

Strength WOD:
Deadlift 5 RM (add 10 lbs to last workout)
Weighted Pull Ups 1, 1, 1, 1, 1, 1, 1

Daily WOD

Complete 8 rounds of:
Sprint 200 meters
*Rest 2:1 (rest:work) between rounds

SWOD
Deadlift 5 RM - 335 PR!
Weighted Pull Ups 15, 15, 20, 20, 25, 25, 20

Sprints done but untimed.

[jph42]

Thursday 3-11-2010

Power Snatch 5x3 - 125 125 130 135 135(PR) - Felt good on form today

Left my timer for tabatas at home so I did a workout on the main site scaled a bit, since I had a feeling about friday.
15-10-5
200 lb Deadlift
115 lb OH Squat

8:10

Nice short WOD since I had a good feeling what was coming tomorrow.

Friday 3-12-2010

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

PC: 175
Squat: 370
Bench: 225
Deadlift: 365

CFFB Total: 1135

This was my first CFFB Total I was able to do since I started, and I wish I could have done better on my Bench and Deadlift. I need to make sure I have a spotter for it next time since I did pin myself with 245 . I also think I should have gotten higher on my deadlift, but hey just leaves more room for improvement.

Thanks John for the great programming!

[jph42]

Monday 3-15-2010

SWOD:
Complete 3 sets of:

10 Rep Squat (5 RM)

DWOD:
Complete 5 rounds of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

SWOD: 3x10x315 - About wiped me out for the day can't believe I made it through the DWOD
DWOD: @140 for 2 rounds then 130 for last 3 - 11:02

[jph42]

Tuesday 3-16-2010

Amateur
Deadlift 5 RM (add 10 lbs to last workout)

5RM - 345

Did some skill work and a 2K row after. Wanted to wait until that night for the DWOD since my rings were coming in.

[jph42]

Wednesday 3-17-2010 - Monday 3-22-2010

Due to travel I decided to take an extended rest period that I felt was needed, work around the clock so didn't have much time to exercise.