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Tariq Kassum
06-17-2008, 05:56 PM
So I've decided to take a break from traditional Crossfitting to go on a PMenu-derived strength and mass program. I realized the thing that was holding me back in the WODs compared to other people of my height and age was pure strength. So it's time to take a break, drink some milk, and strap on the lifting shoes. 8 weeks of fun. Here we go!

5'10", 34yo M

Starting weight - 153#.

Starting benchmarks:

Back Squat 1 rep max 245 7/11/2007
Bench press 1 rep max 195 7/13/2007
C&J 1 rep max 165 4/3/2007
Dead lift 1 rep max 310 Early 2006
Front Squat 1 rep max 215 9/9/2007
Hang Power Clean 1 rep max 175 7/1/2007
OHS 1 rep max 165 1/27/2008
Shoulder Press 1 rep max 140 5/30/2008
Snatch 1 rep max 115 mid-2006
Weighted Dip 110 11/26/2007
Weighted Pullup 100 3/23/2007

If anyone is interested I can post CF benchmarks, but these are more relevant for the next 8 weeks. I imagine the return to CF will be *suckage*.

Tariq Kassum
06-17-2008, 05:59 PM
Back Squat 185 x 3 x 10
Clean & Jerk heavy single - 155
Push Press 115 x 5 x 5
Handstand practice
Ice cream makers

Tariq Kassum
06-17-2008, 06:01 PM
Day two of this project. This is about the time I started drinking absurd amounts of milk.

Power Snatch 95 x 2 x 3
Power Clean & Jerk 115 x 2 x 3
Pull-ups 3 x max (21, 22, 18, 30 - first set wrecked my hands then I was annoyed I didn't get anywhere near a good number. Waited a bit then did 30).

Front lever, hollow rock practice

Tariq Kassum
06-17-2008, 06:04 PM
Started with a warm-up 1000m row at 1.56 split. Nice!

Deadlift 250 x 3 x 3
Bench Press 75% x 5 x 5 - 2 sets at 150, 3 at 155
Pull-ups 22, 15, 16

Handstands
reverse tabata L-holds

Tariq Kassum
06-17-2008, 06:07 PM
This is the point where I started drinking so much milk that I began mooing. I feel like a veal.

Front Squat 75% x 3 x 5 (first 2 sets 160, then 165)
Snatch heavy single - 115 (prior PR! Felt pretty easy)
Press 75% x 3 x 5 (105 then 115)

Front lever practice

Yuen Sohn
06-17-2008, 06:29 PM
Hey Tariq!
Welcome. Good to see you here.

John Alston
06-17-2008, 07:06 PM
Day two of this project. This is about the time I started drinking absurd amounts of milk.

• Power Snatch – 95 x 2 x 3
• Power Clean & Jerk – 115 x 2 x 3
• Pull-ups – 3 x max (21, 22, 18, 30 - first set wrecked my hands then I was annoyed I didn't get anywhere near a good number. Waited a bit then did 30).

Front lever, hollow rock practice
Are those real or kippy pullups? If you wanna build strength, I'd maybe switch off the kippies.
Now go eat something, ya skinny punk. And welcome to the forum.

Tariq Kassum
06-18-2008, 04:04 AM
Oh boy, let's not get into the argument about what constitutes a "real" pullup, John.

2 pos snatch - 75, 85, 85, 85
2 pos clean - 115, 125, 125, 125
Push jerk, jerk - 95, 105, 105, 105
Pullups - dead hang as per JWA's suggestion - 20, 15, 12, then 8 for good measure

Handstand practice
Knees to elbows 3x10

I can go heavier on the weights from today.

Drinking the milk

Tariq Kassum
06-18-2008, 04:07 AM
Hey Tariq!
Welcome. Good to see you here.

Hi Yoon

Glad to be here

I will be grunting and straining with you guys for the next couple of months. Lots of lifting, lots of milk drinking, lots of Metallica on the iPod.

Tariq Kassum
06-18-2008, 04:08 AM
Are those real or kippy pullups? If you wanna build strength, I'd maybe switch off the kippies.
Now go eat something, ya skinny punk. And welcome to the forum.

Oh, and thanks - glad to be here. Gonna be a fun nine weeks!

John Alston
06-18-2008, 04:48 AM
Oh boy, let's not get into the argument about what constitutes a "real" pullup, John.

2 pos snatch - 75, 85, 85, 85
2 pos clean - 115, 125, 125, 125
Push jerk, jerk - 95, 105, 105, 105
Pullups - dead hang as per JWA's suggestion - 20, 15, 12, then 8 for good measure

Handstand practice
Knees to elbows 3x10

I can go heavier on the weights from today.

Drinking the milk
20 dead hang pullups is tight.

Tariq Kassum
06-18-2008, 04:07 PM
20 dead hang pullups is tight.

Thx
Guess I need to gain some weight then

Tariq Kassum
06-20-2008, 04:17 AM
Vacation starts this afternoon..

Late night yesterday, so a little slow this morning

BS 3x10 - 185x2, 190x8. (First set I did FSs by accident bc I am an idiot)
C&J heavy single - heavy o-lifts tomorrow at Wall St gym, so deferred
push press 5x5 - 115x1, 120x2, 125x2

Handstand practice
Ice cream makers

Drinking milk as we speak.

Yuen Sohn
06-20-2008, 07:04 AM
Hey Tariq,
I can't remember if you mentioned this before, but are there bumpers at the Wall St. location? Does management have a problem with dropping weights there?

Keep drinking that milk!

Tariq Kassum
06-20-2008, 09:47 PM
Hey Tariq,
I can't remember if you mentioned this before, but are there bumpers at the Wall St. location? Does management have a problem with dropping weights there?

Hey there

The Wall Street Equinox has full bumpers on the mezzanine level. I have only lifted there a few times. Every time except one, nobody bugged me. Once, a pathetic trainer gave me crap and I gave her crap back. She later got fired in an unrelated incident. Norma works out there often and drops weights and nobody bugs her. That said, I would try to keep the crashing to a minimum as you never know who is going to complain in one of those luxogyms.

Tariq Kassum
06-21-2008, 09:48 AM
At wall st gym today.

Bumpers in kg so not exactly sure what I did. Weights approximate. Tired today

Power snatch 95 and 105 2x3
Power c*j 115 and 125 2x3
Heavy snatch up to 115
Dead hang pullups 22, 15, 12.

Front lever and handstand practice

Tariq Kassum
06-21-2008, 06:54 PM
As we speak, I am drinking milk.

Tariq Kassum
06-22-2008, 06:18 AM
Deadlift - 255 x 3 x 3 - was feeling it this morning
Bench press - 155 x5x1 then 160 x5x4
Dead hang pullups - prescribed 75% of yesterday's - so 17, 11, 9

Handstand practice mixed with knees-to-elbows 3x10

Train to DC later this morning

John Alston
06-23-2008, 06:31 AM
At wall st gym today.

Bumpers in kg so not exactly sure what I did. Weights approximate. Tired today

Power snatch 95 and 105 2x3


I first started reading those numbers in kilos. Whoa T, power snatch 95?!?

Tariq Kassum
06-23-2008, 07:37 AM
Sadly no. That weight is in pounds.

Evidence is currently pointing to a 5lb+ body weight gain so far. Upper body and legs clearly accumulating muscle; midsection clearly accumulating something else.

Today: in DC for holiday. Active rest: took a jog to the Mall and Lincoln, WWII Memorials. Did a fast lap of the reflecting pool. Run probably undid several days' worth of heavy lifting work but it was a nice way to see the sights.

John Alston
06-23-2008, 07:49 AM
Yeah milk boy. How much protein you getting? 200g a day yet?
I've been throwing a scoop of powder into my milks. Turns a ~16 gram of protein beverage into a 30-40g beverage.

Tariq Kassum
06-24-2008, 09:45 AM
Worked out at Washington Sports Club. Squishy shoes. Sore back from krap hotel bed.

Fs - 165x2 then 170x3, triples
C*j - single at 155.
Press 115x2 then 120x3, triples.
Then handstand practice and 3x25 situps.

Taking 2 days off milk because GI system is hating it. Will restart on Thurs when I get back to NYC.

John - what protein powder do you use? I will try it, esp if it will help decrease my reliance on the moo.

John Alston
06-24-2008, 10:01 AM
I like the Pro Blend 55. It's a blend with whey, egg, and casein, and the chocolate kind is about as drinkable as they get. One scoop says 27.5g. You'll need something to mix it, though, if you want to replace milk. Or drink it while eating something fatty, like nuts. Ask Ramon about that...

Yuen Sohn
06-24-2008, 10:03 AM
I like the Pro Blend 55. It's a blend with whey, egg, and casein, and the chocolate kind is about as drinkable as they get.

What is the Fart Toxicity Rating of this particular blend?

John Alston
06-24-2008, 10:22 AM
What is the Fart Toxicity Rating of this particular blend?

Low!

ON 100% Egg Protein rates the highest on my personal reactor scale.

Tariq Kassum
06-25-2008, 08:06 AM
Last day in DC.

2 pos snatch - 85,85,95,95
2 pos clean - 135,145,145,155
PJ/jerk - 115,125,135,135
Max pullups - 22,15,13

Hard to generate solid workout energy while on vacation.

Tomorrow I restart milk and might try adding protein powder.

Weight appears to have leapt to 163 from prior 153. It shows, esp around the midsection. I need to take measurements in order to better assess progress or lack thereof.

John Alston
06-26-2008, 11:22 AM
How are your lifts doing?

Tariq Kassum
06-26-2008, 12:12 PM
How are your lifts doing?

Haven't really tested the max o-lifts or slo-lifts. I think that is part of the back-off week.

Tariq Kassum
06-27-2008, 09:19 PM
earlier post didn't take

Back squat - 135, 185, 190, 195x7, triples
C*J, 1x155
push press - 125, 130x4x5
then handstands and ice cream makers

Tariq Kassum
06-28-2008, 02:22 PM
taking rest day today due to sore throat, lethargy

Tariq Kassum
06-29-2008, 02:14 PM
Still felt ill today so all I did was some pull-up bar work in Central Park and three rounds of modified "Lynne" using pushups and dead hang pullups: 40/15, 25/14, 21/10. Stopped because I felt crummy.

Tariq Kassum
07-04-2008, 08:54 AM
First day back from self-imposed rest due to minor illness.

Back squats - 3x10, 135, 185, 195x7
C&J - 155
push press 5x5 - 125, 130x4
Handstand practice, ice cream makers
A great handstand would be cool. I am making very slow progress

Tariq Kassum
07-05-2008, 04:44 PM
Power snatch - 2x3 - 95#
Power c&j - 2x3 - 125#
max pullups (dead hang) - 23, 15, 12
then handstand practice with Norma spotting

Tariq Kassum
07-06-2008, 06:57 AM
Getting a little tired of this strength program but it is self-limited so I'll stick it through. Have recently become more interested in gymnastics - maybe that's a better fit for my body type.

Deadlift 3x3 - 255, 265x2
Bench press - 5x5 - 160, 165x4
Pullups - 75% of yesterday - 17, 11, 9 - dead hang, unbroken

Stretching, rolls, handstand practice afterwards

Tariq Kassum
07-09-2008, 02:50 AM
Fs - triples, 170x5
Press 120x5, triples.
Then handstand practice and tabata L-sits

Tariq Kassum
07-09-2008, 04:08 AM
2 pos snatch - 85, 95x3
2 pos clean - 155x4
PJ/jerk - 135x4 - really tried to get it going from rack position
max pullups, 23, 15, 12, all dead hang
stretching

felt a bit of malaise today

Tariq Kassum
07-11-2008, 04:10 AM
back squat triples - 135, 185, 195, 200x7
push press x 5 - 130, 135x4
These weights were challenging

Then did front lever practice and handstand practice

Tariq Kassum
07-13-2008, 06:53 AM
power sn 2x3 at 95
power c&j 2x3 at 125, 135x2
pullups - 24 (pr), 15, 15 - for that last set, I took about 7 min rest before starting, so not really comparable to prior attempts.

then worked more on handstands, etc

Tariq Kassum
07-13-2008, 08:37 AM
deadlift 3x3 - all 275
bench press 5x5, 165, 175x4 - challenging
pullups - 18, 12, 12

John Alston
07-16-2008, 07:01 AM
More work?

Tariq Kassum
07-16-2008, 05:09 PM
man, you're reading this closely

every workout I start with a warmup involving joint mobility and a 500m rowing sprint

today:
FS - 3x5 - 170x2, 175x3
Shoulder press - 3x5 - all 120s - no rack

followed with stretching, front lever practice

John Alston
07-18-2008, 07:39 AM
Just wondering if you're skipping the workouts or skipping the logging?

Tariq Kassum
07-18-2008, 08:33 AM
Ah, yes. Wow, you are reading this closely. I have been posting late but I have skipped a couple of workouts. My schedule is T/W/F/S/Su. Also it is a particularly insane earnings season plus we are coming to my back-off week. And frankly I am completely sick of this program and cannot wait to go back to CF or some variation (like the MEBB template, perhaps). Going to test max squat, press, DL on Sunday (unscheduled CF Total).

Today:
2 pos snatch - 95 x 4
2 pos clean - 155 x 4
PJ/jerk - 135 x 2
45# weighted dead hang pullups - 8, 7, 6

Tariq Kassum
07-20-2008, 07:44 AM
Wow.

Today I did a CF Total to gauge the progress at the halfway mark of my strength/mass program. It was designed to be a prelude to the back-off week. I had always planned on following the program through to completion (quitters never win and winners never quit) but I was a little nervous going into today's CFT. If I set no PRs, it was going to be pretty hard to justify four more weeks of heavy lifting and milk drinking.

Boy did I get a surprise.

Back squat - prior CFT & PR: 245.
245, 255, 265

Press - prior CFT & PR: 140
140, 145, 150(fail)

Deadlift - prior CFT: 295, prior PR 310
295, 305, 315 (still had more in me)

then for good measure I did max bench press:
BP - prior PR: 195
195, 205, 210 (fail - shoulder twinge)

so that's a 45# CFT PR - went from 680 to 725. All-time PRs in all elements. Plus a fourth PR on bench press.

Guess I'm doing four more weeks of this. Thanks Catalyst for the great programming.

John Alston
07-20-2008, 08:07 AM
Yeah Bitch! Good work.

Tariq Kassum
07-22-2008, 03:46 AM
Back off week

Front squat - 150x3x3
Snatch - 95x1x2 (did it twice = power snatched)
Press - 100x3x3

then handstand and front lever practice

Next Saturday I will be working out with Crossfit San Francisco. Haven't done a CF workout in over a month. Should be interesting, especially from a cardiac perspective.

Tariq Kassum
07-24-2008, 06:42 PM
Back off week

2 pos snatch x 2 - 95
2 pos clean x 2 - 155
Pj/J - 135
pullups - 20, 13, 10

Tariq Kassum
07-26-2008, 12:40 PM
Back off week

Back squats - 3x6 - 170
C&J - 135
Push press -5x3 - 115

Tariq Kassum
07-26-2008, 12:44 PM
In San Francisco for the weekend then a business trip starting Monday.

Worked out with Kelly Starrett and the wonderful people at CF San Francisco.

Barbell turkish getup - 85#

WOD - 95# overhead squat, chest-to-bar pullups - 21, 15, 9
Time: 7:08

The strength was okay but I completely gassed.

I had a very helpful conversation with Kelly about the program that I'm currently on. He referred to it as the "double your Fran time in 9 weeks" program. I think he might have a point. He suggested strongly that I dial back the lifting and just add some heavy weights to standard Crossfit. Something to think about over the next few days.

John Alston
07-27-2008, 08:14 PM
Less lifting?

so that's a 45# CFT PR - went from 680 to 725. All-time PRs in all elements. Plus a fourth PR on bench press.

Hmmmm.

Yuen Sohn
07-29-2008, 05:42 AM
Nice lifting Tariq!



Back squat - prior CFT & PR: 245.
245, 255, 265

Press - prior CFT & PR: 140
140, 145, 150(fail)

Deadlift - prior CFT: 295, prior PR 310
295, 305, 315 (still had more in me)

then for good measure I did max bench press:
BP - prior PR: 195
195, 205, 210 (fail - shoulder twinge)

so that's a 45# CFT PR - went from 680 to 725. All-time PRs in all elements. Plus a fourth PR on bench press.

Guess I'm doing four more weeks of this. Thanks Catalyst for the great programming.

Tariq Kassum
07-29-2008, 04:10 PM
Thanks, Yoon

Yeah, John - I think I might as well see this thing through to completion then I'll go back to a hybrid. I see your point - why stop if there are plenty of gains? The answer is that it's occuring at the expense of general Crossfitting, which is still my primary focus.

On the road on a three-day trip to CA. Working two time zones. No time to work out. Back for Friday.

John Alston
07-31-2008, 08:52 AM
I hear ya, buddy. Nice progress. You know my preference to more weight on bar, but that's just me giving you the friendly jab.

Tariq Kassum
08-01-2008, 03:59 PM
Back on the heavy stuff. Going to maybe mix in a little more Crossfit depending on what the WOD is; or maybe not - depends on the mood.

Today:
Back squat - triples - 135, 185, 200x8
Push press - 5x5 - all 135
then handstand practice

Tariq Kassum
08-03-2008, 06:31 AM
Power snatch - 95 x 2 x 3
Power C&J - 135 x 2 x 3
deadhang pullups - 23, 15, 11

Tariq Kassum
08-03-2008, 09:42 AM
Deadlift - 3x3 - 275
Pullups - 17, 11, 8
Bench press - 5x5 - 165, then 4x170

Still on the "program"

Tariq Kassum
08-05-2008, 04:38 AM
Front squat triples - 175 x 5
shoulder press triples - 120 x 5
Bit of malaise today

Tariq Kassum
08-06-2008, 04:40 PM
For a change I did today's Crossfit WOD

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Took 25 minutes. Should have taken less time but I almost died. My "engine" is pretty rusty.

Tariq Kassum
08-09-2008, 10:16 AM
For personal reasons that are non-lifting related (ask me in person why), I am going back to Crossfit but I am going to throw in a bit of extra heavy lifting on top of my WODs.

I did today's Crossfit WOD with 15 towelies subbed for the rope climbs. Almost died from lack of oxygen. Took about 30 minutes. Used 155# for the power cleans.

5 rounds for time of:
9 hang squat cleans, 155#
15 towel pullups

Wind was the limiting factor.

Tariq Kassum
08-10-2008, 06:22 PM
Did a "diane" - 21, 15, 9 of 225lb deadlift and handstand pushups. About 10 min, which is off my PR. Wind was the limiting factor.

Tariq Kassum
08-16-2008, 09:38 AM
Was in San Diego - worked out with the nice folks at CF San Diego - did J.T. - 21, 15, 9 of HSPUs, ring dips, pushups - about 21 min. Not a great time for me. Wind was pretty poor - noticeable in warmup.

Tariq Kassum
08-16-2008, 09:39 AM
Did a fun workout - 21, 15, 9 of 225# deadlift, chest-to-bar pullups - 13.22.

Tariq Kassum
08-17-2008, 03:01 PM
Park workout with Norma.
10 rounds of:
1 lap Arthur Ross Pinetum (this was the timer as we alternated)
GI Janes with a big jump to the bar, chest-to-bar pullup

Tariq Kassum
08-22-2008, 03:57 AM
Deadlift singles - had kind of a rough morning and only got up to 305.

Tariq Kassum
08-22-2008, 03:59 AM
Did "Helen" - 400m run, 21 1.5pood KB swings, 12 pullups x3 - PR is 10.44 and I was almost 3 minutes over that - 13.25. The wind is the limiting factor. Really will have to focus on getting this "engine" back and then I will add some more lifting. If you want to know why I returned to CF, ask me in person or via PM.

Tariq Kassum
08-24-2008, 05:30 PM
Did a truly miserable Crossfit workout - 800m run, 21 95# shoulder press, 800m, 21 95# push press, 800m, 21 95# push jerk. Time was terrible. The engine really needs a tuneup here.