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james forshaw
11-01-2009, 12:23 PM
I think I've started about 6 logs in various places, not to mention several that I've written on paper. There is a lot to be said for just keeping one log no matter how many changes of heart you may have - definitely makes tracking back to find old PRs easier. This place allows for editing of old posts unlike the CF messageboard, so here it is, my one and only definitive workout diary.

james forshaw
11-01-2009, 12:37 PM
For the past month I pretty much just did my own strength-CF hybrid using metcons of my own making (most involving heavy cleans). Nutrition was good for about 60% of it, and I managed to set records in the front squat (130kg) and the clean and jerk (100kg).

A university requirement recently was to write a 3-5000 word essay on any subject and I chose the paleo diet, with a brief mention of IF. Since I haven't implemented IF for a long while, and taking inspiration from the research papers, I have decided to embark on a 6-week long period of strict paleo, sporadic fasting and (I hope) fat loss.

No shaky meat choices i.e. no sausage. I'm limiting fruit to 2 blocks a day. Aside from that, if it isn't unprocessed animal protein, eggs, vegetables, nuts or seeds, then it can't be eaten. Food intake will be limited only by hunger i.e. eating til satiety. By doing this, I hope to lose fat whilst maintaining performance at the very least, or improving on it.

Programme:

M - Optional (can rest, sprint or metcon)
T - Rest
W - Football + Metcon
T - Strength A/B + Metcon
F - Rest
S - Sprinting
S - Strength B/A

Strength A – Deadlift + Dips/Push Press
Strength B – Front/Back Squat

Thursday’s metcon should reflect strength session – if squatting, metcon could involve cleans. If deadlifts, then thrusters say.
If fresh on Monday, can switch Wednesday’s metcon to then.

Daniel Mays
11-01-2009, 03:41 PM
http://www.youtube.com/watch?v=mGUrY0VtGYs


Good Luck

james forshaw
11-02-2009, 08:42 AM
A weird one today. Weird in that I chose Grace because I thought I was a shoe-in to smash my record because on Saturday I did max reps CJ @ 75kg in 3 mins and scored 18.

"Grace"

Time: 4 mins 10 (21s slower than PB)

I can only assume that my traps, forearms and quads are still shot from two days ago. Or that I've only eaten one meal with about 5g of carbs today. I got 9 in a row at 75kg but only 10 at Grace weight. Not complaining though, I'm totally smashed up - which is the whole idea.

james forshaw
11-03-2009, 04:44 AM
Rest Day

*18 hour fast - SE (stopped eating): 12.30pm

james forshaw
11-04-2009, 12:42 PM
*18.5 hour fast
Last meal @ 9.30pm

Hard going with this 2 blocks of fruit rule. Still getting used to it, and should seriously start upping the fat.

Metcon
10-8-6-4-2 reps of couplet:
70kg Cleans
L-Pullups

Time: 7 mins 48

Slow time, probably due to them both being pulling exercises. Did 135lb thrusters a couple of weeks ago with L-pullups (same number of reps just slightly differently) and got well under 5 minutes so it clearly makes a difference.

james forshaw
11-05-2009, 02:29 PM
*15.5 hour fast
LM @ 8pm

ME
Front Squat 6-4-3-1-1-1
(CF football occasionally use this rep scheme, and I really like it)
6 x 90kg
4 x 100kg
3 x 110kg
1 x 120kg
1 x 130kg
1 x 132.5kg *New PR

Did this workout late at night after only two meals and only two blocks of carbs total (1 fruit, 1 veg). The PR was a close call but totally legal - seemed to be squeezing mid rep with no movement for an eternity.

Tried out my new rings (thanks to Matt G) going for an unbroken 21 dips and just about got them. Ring dips are so different than on the bars; they seem to spread the love all over your upper body, not just your triceps!

james forshaw
11-07-2009, 03:15 AM
Yesterday (Friday)

Rest day
*38.5 hour fast

james forshaw
11-07-2009, 03:16 AM
Broke fast this morning at 10:30. To be honest, it wasn't difficult really. Tipped the scales at 168lbs before I ate, which is 10lbs less than last week. Most was probably water and food but thats a lot of weight in just over 5 days.

Metcon
Too wet and a considerable cramp in my left calf - must have slept on it - so instead of going to the track, just did a CF-style metcon.

10-9-8-7-6-5-4-3-2-1
Ring Dips
Pull-ups
24kg Dumbbell Swings

Time: 10 mins 07

Not a disappointing time. Ring dips are tough! All unbroken though.

Just have to say, homemade chicken and vegetable soup must be the perfect food for health. A heap of chicken thighs, and a load of cabbage, leeks, onions, carrots and celery and a chicken stock cube in the pressure cooker. Low carb, quality protein, stacked with vitamins and fibre, warming and SO tasty.

james forshaw
11-08-2009, 06:25 AM
Strength

Warmed up with CJ - worked up to 100kg x 1

Back Squat (High-bar)
Worked up to:
150kg x 1

Deadlift
Dynamic Effort
90kg x 2 on the minute for 8 mins (hook grip)

Rack Pulls
Worked up to 210kg x 3

james forshaw
11-09-2009, 09:45 AM
Metcon
"Heavy Fran"

Time: 6 mins 15

10s slower than my best, BUT I realised when I finished that I'd used 50lbs pull-ups instead of the prescribed 45lbs. That was the closest I've ever come to puking. Lay in the recovery position for 20 minutes and dry heaved but luckily nothing came of it. Not pleasant at all.

james forshaw
11-11-2009, 11:03 AM
ME

3 x Max Reps HSPUs (60s rest)

4" Parallettes (head to floor) - 8,3
No parallettes (head to floor) - 7

Vastly different with parallettes, much more challenging.

Weighted Pull-ups 1-1-1-1-1-1-1
25kg
30kg
35kg
37.5kg
40kg
42.5kg
45kg

No idea if this is a record or not, can't remember the last time I tried.

Matthew Green
11-12-2009, 01:13 AM
Morning mate,

You ever thought of keeping the same log for a while?! What score am I shooting for on quater gone bad tonight (aka, what did you get last time).

Also, did you make your paralettes yourself? I went to taskers and B&Q earlier on in the year to find pipe and T-joins but what they had wasn't suitable.

james forshaw
11-12-2009, 09:57 AM
ME

Bench Press 5x5 (set 5RM)
5 x 80kg
5 x 85kg
5 x 90kg
5 x 92.5kg
5 x 95kg

Back Squat (HB Olympic) 10x3 DE w 30s rest
100kg

Metcon
10-9-8-7-6-5-4-3-2-1
Deadlift 90kg
Pull-ups

Time: 7 mins 51

Bench was good, despite my contempt for it and hardly ever doing it. Was going dizzy on the squat, 30 reps is a lot! The metcon destroyed me. Rx'd on CFFB was 150% BW but my back was killing even with 90kg. I don't think high-rep deads are safe, the only time I'll implement them in future is ME or very heavy, low-rep metcons.

james forshaw
11-14-2009, 07:45 AM
Yesterday

Extremely sore, so had extra rest. Gutting, I love sprints too.

james forshaw
11-14-2009, 07:49 AM
Still sore but...

Metcon

"Quarter Gone Bad"

Scores:
Thrusters: 8,8,8,7,7
50lb Pullups: 11,11,9,7,7
Burpees: 8,8,8,8,6

Total: 121

Very impressed with myself firstly for finishing as I was having one of those warm-ups where my body didn't seem to be preparing itself properly and I was still very sore from 2 days ago. And secondly for the score as the last time I did it I couldn't imagine where I was going to get the reps from to beat 118. Extra kudos for the cold shower afterwards :cool:

james forshaw
11-15-2009, 11:46 AM
Rest Day

Not feeling too bad today, little stiffness but that's about it.

james forshaw
11-16-2009, 09:00 AM
ME + Metcon

Back Squat (HB Olympic A2G - all my squats are unless stated otherwise)
5 x 5 (set 5RM)

5 x 125kg
5 x 130kg
5 x 135kg (not going to get heavier today)
7 x 120kg (went dizzy at 7)

Bench Press
5 x 2 at 90% (bar MUST touch sternum)

2 x 100kg
2 x 100kg
2 x 100kg
2 x 100kg
6 x 100kg (just because)

Abs
Decline bench Leg-raise
21-15-9
then...
KtE
12-10-8

Metcon
10-9-8-7-6-5-4-3-2-1
65% BW Push Press (115lbs)
Pull-ups

Time: 6 mins 56

Squats fine, happy with 135. Bench was easy even with rests of little over a minute, expected to struggle but really didn't. Still, concentrated on exploding it up from my chest. I reckon I'd have a good stab at 10 reps if I was fresh.

Metcon finished me off, but my forearms were shot from the bench, and both ab exercises. Plus it took me an hour to get home from the gym and all I'd eaten was breakfast so I think I could take a fair bit off the time.

james forshaw
11-17-2009, 12:04 PM
ME + Metcon

Deadlift
Work up to 5RM
160kg

Rack Pull
Heavy single
230kg

Metcon
Lashing down outside plus I felt sick on my way to the gym so didn't do the prescribed WOD. It involved 135lbs squat cleans, so decided to do 30 for time:

Time: 3 mins 54

My quads were burning badly. Suppose yesterday's squats didn't help matters. Happy with the deadlifting though. Actually did 150kg for 5 but felt I had more in me. Will no doubt pay dearly tomorrow...

james forshaw
11-20-2009, 01:44 PM
2 rest days because my abs and shoulder girdle are weeping. Did 50 pull-ups and 50 ring dips yesterday but it wasn't timed or serious in any way. More of a loosening up exercise. Will resume properly tomorrow.

james forshaw
11-22-2009, 10:38 AM
Strength

Bench Press 5x5 (set 5RM)
5x90kg
5x95kg
5x97.5kg
5x100kg
5x102.5kg (definitely a new 5RM PR)

Power Clean/Clean doubles, then flip to single cleans
70kg PC/C
80kg PC/C
90kg PC/C
100kg PC
102.5kg Sq C
105kg Sq C
110kg Sq C
112.5kg MISS

Abs
15-13-11-9-7 w/ 60ish secs rest
Decline reverse crunches

Then
2x12
Decline sit-ups (full ROM)

Man, my abs are going to be sore tomorrow. Bit of a strange one lately, only because of the CFFB programming I'm benching a lot more than I ever do (probably only a couple of times in the past year) and I've also began working my abs again. Usually I just take the work from heavy compound movements to be enough. Not sure why I've returned to it. Will just have to see if it benefits me in any way whatsoever.

james forshaw
11-23-2009, 10:22 AM
*19 hour fast

SWOD

Back Squat (HB, Olympic)
5x2 @ 90%
Completed @ 137.5kg

Press
Set 5RM
55kg x 5
60kg x 5
62.5kg x 4
Switched to Push Press to complete 5 sets
77.5kg x 5
85kg x 4

Good squatting, got better as the sets progressed. Disappointed with the press, which extends to less than 70kg for a single. Having said that, it was at the end of a long fast and 25 heavy bench reps yesterday with only a single meal between workouts is hardly a record-setting premise.

DWOD
My abs are dead, so L-sits are out of the question. I don't own parallettes so tru-push-ups are a little difficult, and I don't own a box so no box jumps! So I altered the DWOD to what I had...

AMRAP in 15 mins
5 x Strict Pull-ups
7 x Bar Dips
10 x Air Squats

Score: 15 rounds

Very happy. Blasted through the first 5 then had to drop to triples, then doubles and eventually singles for the pull-ups. Mixed my grip loads, was an excellent workout for the arms. Dips were pretty easy as were squats. More of a pulling strength exercise than a lung buster but still a decent run-out.

james forshaw
11-24-2009, 10:10 AM
*16.5 hour fast

Felt like I was going to be sick for half an hour after taking Beta Alanine, so postponed workout. Was still iffy so instead of the planned 2 mile run, I just did one mile to get used to it and hopefully not knock it in the street :(

1 mile run

Time: 6 mins 15

Unsurprising since the last time I ran was yonks ago. I need to address this, by not making excuses when running WODs come up and by playing football again. This is 28s slower than my last mile which was also my PB. Not feeling great though so I won't worry about it too much.

Target: 2 miles in under 12 minutes (boxer standard)

james forshaw
11-25-2009, 01:39 PM
*22.5 hour fast
SE @ 9pm

Rest Day

Football training tonight, pretty much went hard for an hour until I was running on fumes. Makes up for yesterday I suppose.

james forshaw
11-26-2009, 11:31 AM
*15.5 hour fast
SE @ 6:30pm

De-energised today. I'm eating paleo but only averaging 2 medium/moderately large meals a day so I'm certainly not eating enough. Especially since I never go over 20ish grams of carbs per meal. Both distal calf tendons were very tight too - not used to running, obviously - so I only did the SWOD today and gave my system a rest from metcon...

SWOD

Back Squat (HB Olympic) - set 5RM
5 x 125kg
5 x 135kg
5 x 140kg (Increase of 5kg from last week - and probably a PR at this weight)

Bench Press
5 x 2 @ 90-95%
2 x 110kg
2 x 110kg
2 x 110kg (took everything I had)
2 x 105kg
2 x 107.5kg

Although I reduced the weight, I stayed over 90% for all reps. Very pleased indeed with the squat, really had to dig deep for the 5 reps at 140kg. My projected squat is definitely moving towards where I want it.

james forshaw
11-27-2009, 11:06 AM
*17 hour fast

SWOD
3 x Max Chin-ups w/ full rest

Score: 18, 12, 11 = 41

DWOD
On the minute for 15 minutes do 3 x Power Cleans @ 70-80% 1RM

Score: All 15 @ 77.5kg (1RM = 100kg)

Disappointed with chins, I know I can do 25ish when I'm feeling it. Still, had only eaten a tuna salad all day. DWOD was hard with bodyweight! But it taught me good form with a heavy weight at a high HR. Instead of splitting my feet out which is what I've been prone to lately, was bending my legs to catch it with a solid base. Heart was pumping hard throughout, great workout.

james forshaw
11-28-2009, 10:21 AM
*Unsure exactly, but 17 hour fast at least
SE @ 19:30

DWOD

For time:
30 x BW Back Squats (77.5kg)
30 x Burpees

Time: 3 mins 30

Later

Abs
21 x Decline Reverse crunch
1:30 Plank
15 x DRC
1:15 Plank
9 x DRC
1:00 Plank

That was tough. DRCs done slowly and with zen-like concentration (I know).

james forshaw
11-30-2009, 06:05 AM
Yesterday

Rest Day

Cheat Day - definitely not doing that again, I ate so much that it felt as though I'd just undone the previous 7 days. Just not necessary, and I was in insulin hell :(

james forshaw
11-30-2009, 06:11 AM
SE today @ 15:00

SWOD

Front Squat 5x3

3 x 112.5kg
3 x 115kg
3 x 117.5kg
3 x 122.5kg

DWOD
Involved heavy cleans and sprinting but unfortunately I don't have access to somewhere I can do both together. So did an old heavy clean couplet I've done before...

6-5-4-3-2-1
12-10-8-6-4-2
BW Squat Clean (77.5kg)
Ring Dips

Time: 4 mins 57* (PR by exactly 2 mins - and that was set with bar dips before I had rings, so a massive improvement)

Even more impressive was that, without thinking, I began the metcon despite needing a whizz and I kept having stop to see if I could continue or not.

james forshaw
12-01-2009, 07:01 AM
*16.5hr fast

Again, I don't have somewhere I can run and do weights at the same time - really must get that front path clear :( - so I did a heavy pull-ups and thruster metcon to bear some resemblance to the posted workouts...

"Really Heavy Fran"
9-6-3 of couplet:
70kg Thrusters
25kg Pull-ups

Time: 3 mins 44

That would have been sub 3 only for the time it takes to get into the weight belt for the pull-ups! All unbroken (only just for thrusters), pull-ups were easy. Thrusters were so hard, it took everything on every rep to complete them.

Matthew Green
12-02-2009, 05:39 AM
"Really Heavy Fran"
9-6-3 of couplet:
70kg Thrusters
25kg Pull-ups


Looks like I have my heavy Metcon for tomorrow, cheers mate.

james forshaw
12-06-2009, 05:51 AM
Let me know how it goes.

Last few days I've not done much - bad experience with too much B alanine caused me to miss a workout through nausea, then I wasn't feeling great the day after.

Yesterday

Back Squat 5x2 @ 90% 1RM

Completed with 142.5kg

james forshaw
12-07-2009, 11:15 AM
Back into it before laziness really takes hold...

SWOD

Power Clean 3,3,3,3,3,3

3 x 65kg
3 x 75kg
3 x 85kg
3 x 92.5kg
3 x 97.5kg
1 x 102.5kg (PR for a power clean)
1 x 102.5kg Power clean and jerk (PR for a clean and jerk)

DWOD
Slightly different to the posted WOD (raining outside)

5 rounds for time:
7 x Strict Pull-ups
14 x Ring Dips

Time: 6 mins 41

Definitely an exercise in muscular endurance, not a gut buster. It's hard to kip ring dips when fatigued, much harder than bar dips.

james forshaw
12-08-2009, 11:18 AM
SWOD

Back Squat - set 5RM
135kg x 5
140kg x 3** - Lost focus in the hole and had to bale forward
140kg x 5 - Massive effort, no spotter

Press - 10x2 @ 65% 1RM w/ 30s rest

Completed with 50kg

DWOD
10-9-8-7-6-5-4-3-2-1
20-19-18-17-6-15-14-13-12-11
Power Clean 75% 1RM (75kg)
Push-ups

Time: 17 mins 31

This was a battle of mental toughness. Wanted to scale after the first round, and all throughout really. Stuck with it though. 55 reps of a 10RM is hard going. All push-ups unbroken.

Made up to have gotten the 5 reps at 140kg. Without the security of a spotter, it's hard to free your mind to just focus on pushing hard.

james forshaw
12-09-2009, 11:41 AM
*23 hour fast

Rest Day

Shrugging my shoulders is murder :( It's like the morning after the night before, I still can't believe I did 55 power cleans almost at bodyweight.

james forshaw
12-10-2009, 11:19 AM
*18 hour fast
SE@7:30pm

SWOD
Deadlift - set 5RM

165kg x 4

DWOD
AMRAP 15 mins of:
3 x HSPUs
5 x Kipping pullups (rxd was strict but I preferred not)
7 x KtE

Score: 11 rounds plus 3 HSPUs and 5 pullups

Disappointingly average score. Flesh was easily capable but brain couldn't be arsed. Think I need to get more calories in if I'm brutally honest.

james forshaw
12-11-2009, 04:01 PM
*15 hour fast

Rested today, for no other reason than my abs and traps were killing me

james forshaw
12-12-2009, 06:51 AM
Front Squat
3,3,3,3,3,3
70kg
90kg
100kg
110kg
120kg
125kg x 2 (didn't attempt 3rd rep)

Bench Press
Set 5RM
80kg x 5
90kg x 5
97.5kg x 5
100kg x 5
102.5kg x 3 (don't think I rested long enough for last set, should easily have gotten 5)

james forshaw
12-14-2009, 11:23 AM
During the day, I rose to a challenge and went for max reps of a 55kg bench press in my mates' house. Got 41 and 13 with about 30s rest between. Probably had an impact on my metcon!

Metcon

Tabata Fran
8 rounds total, alternating - 20s on, 10s off
4 x Thrusters rounds (95lbs)
4 x Pull-ups

Score:
Thrusters: 12, 11, 11, 8 = 42
Pull-ups: 20, 13, 8, 8 = 49

The idea was to beat or match my best Fran (2 mins 53) in only 2 mins 40 of effort with breaks between. Beat the total by one rep but got three less thrusters. This was hard, the rests are over in a flash. Pukie threatened :( Would definitely have shown up if this had have been a CF mash-up of two full tabatas.

james forshaw
12-20-2009, 01:03 PM
I haven't been very dedicated this past week. Have done a couple of metcon workouts but I seem to have gotten myself ready finally to begin putting on mass and strength. This will begin on tuesday in a Tue/Thur/Sat/Sun split. So these last two workouts were:

Friday

"Fran"

Time: 2 mins 57

4 seconds off my PR but yet another occasion where I've gone the right side of 3 minutes so can't really be upset about that. Everything unbroken and rotary kips so it must just be a case of really motoring through the thrusters and taking one or two less recovery breaths between sets in future.

Sunday

AMRAP 15 mins
4 Strict Pull-ups
6 Ring Dips
8 Air Squats

Score: 18 rounds plus 4 Pull-ups
Total: 76 pull-ups, 108 ring dips, 144 squats

Solid effort.

james forshaw
12-22-2009, 09:36 AM
Here's my programme for the next 12 weeks. I'm hoping the numbers I got out of the Bill Starr calculator are attainable because they are exciting to say the least...

Tuesday (Heavy)
Back Squat (Olympic) 5x5 - ramped
Push Press 5x5 - ramped
Deadlift 3x5 - ramped
Weighted Chin-ups 3 x Max reps (increase if last set >5)
Abs

Thursday (Light)
Front Squat 3x5
Bench Press 3x5
Power Clean 5x3/3x5
Mix up ramping to maxes and sets across to keep progressing.
Metcon
If Litvinov, use front squats and drop them from SWOD. Or else tabata or sprints.

Saturday (Moderate)
Back Squat (Olympic) 4x5, 1x3, 1x8
Push Press 4x5, 1x3, 1x8
Deadlift 2x5, 1x3, 1x8
Weighted Dips 3x5/8
Abs
First sets of each same as first sets from monday, then increase monday's 5th set weight by 2.5% for a triple, then drop for a maximal 8 reps.

Sunday
Metcon
Sprints preferably

james forshaw
12-22-2009, 09:40 AM
Heavy (1)

Back Squat 5x5
77.5kg, 90kg, 105kg, 117.kg, 130kg

Push Press 5x5
45kg, 52.5kg, 60kg, 67.5kg, 72.5kg

Deadlift 5x5
115kg, 130kg, 145kg

Chin-ups 3xMax
+10kg - 12,8,6 reps

Abs
Ab-Wheel (from knees)
4 x max reps w/ 60s rest
13, 11, 11, 10 = 45

Still a little way off maximal for each of the last sets. The calculator sets up the programme so I will reach my old 5RM on the fourth week. Felt pretty good. Increase chin-ups weight by 2.5kg next time.
The ab-wheel destroyed me. Every rep is like the business end of a plank.

james forshaw
12-24-2009, 12:58 PM
Light (1)

Front Squat 3x5
105kg

Jerk - Work to heavy double/single
2 x 65kg, 75kg, 85kg
1 x 92.5kg, 97.5kg

Power Clean - 3RM
3 x 77.5kg, 85kg, 95kg
1 x 100kg
1 x 100kg
7 x 85kg (max reps)

Issues abound here. Think I picked too heavy a start point with the front squats, not sure how long I can progress here. Rack jerks are much harder than cleaning the weight up and then attempting a jerk. And 100kg is a real sticking point with the power clean but I'm confident of just powering through it next time round.

Missed metcon - I keep refluxing milk. Which is less than pleasant.

james forshaw
12-26-2009, 11:16 AM
Moderate (1)

Back Squat
5 x 77.5kg, 90kg, 105kg, 117.5kg
3 x 132.5kg
8 x 110kg

Push Press
5 x 45kg, 52.5kg, 60kg, 67.5kg
3 x 75kg
8 x 60kg

Deadlift
5 x 115kg, 130kg
3 x 147.5kg

Weighted Dips
3 x Max reps @ 30kg
12, 9, 6 = 27 reps

Squat, push press and deadlift all as prescribed. Challenging, but no real problems. More than 15 dips so add weight next week.

james forshaw
12-29-2009, 12:35 PM
Heavy (2)

Back Squat 5x5
80, 92.5, 105, 120, 135

Push Press 5x5
45, 52.5, 60, 67.5, 75

Deadlift 3x5
120, 135, 147.5

Chin-ups 3 x Max
+12.5kg
12,8,6 = 26 reps

Awesome squatting, I do love it. Everything fine, no problems. Chin-ups weight too light, 12 reps is too many. Increase again next week.

james forshaw
12-31-2009, 08:47 AM
Light (2)

Front Squat 3 x 3
@ 110

Military Press Set 5RM
55, 60, 62.5

Power Clean Set 3RM
77.5, 85, 92.5, 100 (*New 3RM PR)
then
Max reps at 85kg = 8

I don't know why this is called the light day, this is the most challenging day there is! Front squat felt heavy, so I guess I'll go for a new 5RM next week. Sets across for MP and 3x5 for power cleans probably.

james forshaw
01-02-2010, 11:36 AM
Moderate (2)

Back Squat
5 x 80, 92.5, 105, 120
3 x 137.5
8 x 112.5

Push Press
5 x 45, 52.5, 60, 67.5
3 x 77.5
8 x 60

Deadlift
5 x 120, 135
3 x 152.5

Weighted Dips
3 x Max reps @ 35kg
11, 8, 5 = 24 reps

All as prescribed, felt good. Increase dips to 37.5kg next time.

james forshaw
01-06-2010, 12:13 PM
Heavy (3)

Back Squat 5x5
82.5, 95, 110, 122.5, 137.5

Push Press 5x5
47.5, 55, 62.5, 70, 77.5

Deadlift 3x5
122.5, 137.5, 152.5

Chin-ups 3 x Max
+15kg
10,6,4 = 20 reps

Squat, push press and deadlift all strong. 6 chin-ups less despite only 2.5kg increase. I think I'll be best going for 5 across at 17.5kg next week and working it that way.

james forshaw
01-07-2010, 11:21 AM
I've tweaked my "Light" days because for one, they were kicking my ass worse than either of the other days, and I also wanted to include a metcon for the first time since the start (when I originally intended to).

Thursdays will involve alternating front squats and cleans as a SWOD, then a heavy DWOD based around the opposing movement.

15 hour fast today
SE @ 19:00

Power Clean + Squat Clean
Easy doubles
65 x 2
75 x 2
85 x 2
95 x 2
Then switch to Squat Cleans for heavy singles
100 x 1
105 x 1
110 x 1 (Equalled PR)
112.5 x 1 (*New PR - 250lbs)

Metcon
15-12-9
60kg Thrusters
Pull-ups (non-rotary kips)

Time: 4 mins 44

So stoked with the surprising PR. I've only power cleaned recently so diving under it so low felt a little alien. I really hope to hit 120kg sooner rather than later, that'll be a huge milestone.
Metcon kicked my ass, those thrusters started off easy then nose-dived! I'm hoping a total of 4 workouts a week with just two metcons will allow my strength goals to be sustainable. Felt good today.

Later

Abs
Ab-wheel from knees
20-15-10-5 w/ 45s rest

james forshaw
01-09-2010, 07:40 AM
Moderate (3)

Back Squat
5 x 82.5, 95, 110, 122.5
3 x 140
8 x 112.5

Push Press
5 x 47.5, 55, 62.5, 70
3 x 80
8 x 62.5

Deadlift
5 x 122.5, 137.5
3 x 155

Weighted Dips
3 x Max reps @ 40kg
11, 7, 7 = 25 reps

Big 3 all fine, especially pleased with strength of squats and deadlifts. Push presses if anything felt a little easy. Massive increase of almost 20% in the dips.

james forshaw
01-11-2010, 11:30 AM
Heavy (4)

Back Squat 5x5
85, 100, 112.5, 125, 140

Push Press 5x5
47.5, 55, 65, 72.5, 80

Deadlift 5x5
125, 140, 155

All legit, glad to finally approach my old 5RMs. Uni gym was a bit of a put-off though, squatting in front of a mirror sucks ass.

james forshaw
01-14-2010, 11:00 AM
Recovery (4)

Front Squat
5 x 2 @ 90%
Completed at 115kg

Metcon(ish)

Power Clean 75-80% 1RM x3 on the minute for 15 mins
Completed at 80kg

Pleased with that.

james forshaw
01-16-2010, 08:44 AM
Moderate (4)

Back Squat
5 x 85, 100, 112.5, 125
3 x 145
8 x 115

Push Press
5 x 55, 65, 72.5
3 x 82.5
8 x 65

Deadlift
5 x 125, 140
3 x 160

Weighted Dips
3 x Max reps @ 42.5kg
11, 6, 5 = 22 reps

All good. Especially happy with the deadlifting today. Not bad at all after a heavy night last night.

james forshaw
01-19-2010, 12:31 PM
Heavy (5)

Back Squat 5x5
85, 100, 115, 130, 145 (New 5RM at 145kg)

Push Press 3x5
65, 75, 82.5

Deadlift 3x5
127.5, 145, 160

Squat and deads were slightly more of a battle than I'd have hoped, but I didn't sleep well at all last night. Will have to work on that.

james forshaw
01-23-2010, 09:10 AM
Before I log, I have to give myself a wake-up call. I missed the recovery workout this week with no good reason and, yet again, have eaten very badly in addition to drinking heavily on nights out. Luckily this session went without a hitch but I'm reaching the business end of this programme and can't expect results to continue without sorting out my diet, stopping the late nights and doing things properly in the gym. Just saying...

Moderate (5)

Back Squat
5 x 85, 100, 115, 130
3 x 147.5
8 x 117.5

Push Press
5 x 65, 75
3 x 85
8 x 65

Deadlift
5 x 127.5, 145
3 x 165

Weighted Dips
Max reps @ 50kg, 40kg, 30kg
7, 9, 11 = 1010kg total volume

james forshaw
01-25-2010, 09:33 AM
Heavy (6)

Back Squat 5x5
90, 102.5, 117.5, 132.5, 147.5

Push Press 3x5
67.5, 75, 85

Deadlift 3x5
130, 147.5, 165

Pull-ups 3x5
All at 20kg

Hard session. Definitely going to have to get to bed at 10 the majority of nights and eat a lot of clean stuff if progress is continue. Monumental effort though, feel like I've accomplished something today.

james forshaw
01-27-2010, 11:39 AM
Light (6)

Back Squat 4x5
90, 102.5, 117.5, 117.5 (sat in the hole for 2 seconds in the last two reps)

Power Clean
On the minute for 15 minutes perform 3 power cleans
Completed with 85kg

Savage power clean workout. Round 12 saw my grip fail. And I took about 45 seconds to complete round 15 having previously taken about 10-12 seconds per round. PR by 5kg on this workout.

james forshaw
01-29-2010, 10:12 AM
Was worried that my current injury would cause me to miss this workout. Where my spinal erectors meet my hip really hurts when sitting, so much so that flexing my abs to cough is excruciating. Luckily arching my back takes the pain away so it didn't bother me during the session.

Have gone five days straight eating paleo and feeling great because of it and looking much leaner already, unbelievable stuff. However I was in town today for longer than I expected and ate a gourmet burger (no sides) because I figured that on a heavy day it's probably best to eat anything than to not. Was a pain though, which is a good thing - I've conceded far too easily with my diet recently.

Moderate (6)

Back Squat
5 x 90, 102.5, 117.5, 132.5
3 x 152.5
8 x 120

Push Press
5 x 67.5, 75
3 x 87.5
8 x 67.5

Deadlift
5 x 130, 147.5
3 x 167.5

Third squat with 152.5 was a battle, jaw muscles were wrecked. Push presses standard. 167.5 is a lot for reps. It's going to take something epic to shift it for 5 reps next week.

james forshaw
01-30-2010, 09:53 AM
Metcon

3 rounds for time:
15 x Ring Dips
12 x Pull-ups
9 x 70kg Hang Power Clean

Time: 8 mins 37

Would expect to go under 5 minutes when conditioned. Shows just how much my metcon ability has declined!

james forshaw
02-01-2010, 09:42 AM
Heavy (7)

Back Squat 5x5
90, 105, 120, 137.5, 152.5

Push Press 3x5
65, 77.5, 87.5

Deadlift 1x5
Worked up to 167.5

Epic squatting. No spotter either, was not optimistic going into the fifth set but what an effort. So stoked with that. Wobbled on the fourth rep and was feeling light-headed going into the fifth, but it went up :)
Push presses fairly challenging but still fine. Deadlift felt better than last week despite being heavier. Because I'm not going for mass, I've cut out the first 2 sets of five and instead am just working up to a 5RM with doubles and triples.

james forshaw
02-03-2010, 12:30 PM
Light (7)

Back Squat 4x5
90, 105, 120, 120 (Last two sets with 1s pause at bottom of each rep)

Power Clean
Max single. Then -10kg x2 x3
105kg (possible PR which I also jerked for a jerk PR)
95 x 2
95 x 2
95 x 2

Strict Ring Dips 3 x Max reps
25, 15, 15 = 55

Abs
15-12-9 w/ 60s rest

Decline Bench Leg Raises
Y-crunches w/ towel under lumbar spine
Ab wheel rollout from knees

Very tough...

james forshaw
02-05-2010, 09:33 AM
Moderate (7)

Back Squat
5 x 90, 105, 120, 137.5
3 x 155
8 x 122.5

Push Press
5 x 70, 77.5, 87.5
8 x 70

Deadlift
Worked up to
172.5 x 3

All completed as standard. Still yet to chalk off a missed set, although it'll probably be any day now - I don't know how long I can continue to be brave without a spotter. Videoed the 155 set and very pleased with the depth of my squat.

james forshaw
02-07-2010, 11:04 AM
Weekend

Went to Glasgow for the night and a great time was had by all. Went 13 days all paleo and no alcohol except for one meal (which wasn't even that bad), so allowed myself to be as liberal as I wanted to be for this weekend only. Honestly though, I can't wait to get back to paleo.

james forshaw
02-09-2010, 02:07 PM
This is the final session. Enjoyed every minute of it, it has to be said :D

Heavy (8)

Squat 5x5
92.5, 110, 125, 140, 155 (this wasn't even my 1RM before this programme)

Deadlift 1x5
Worked up to
175 (by far the biggest weight I've shifted for 5 reps)

That squat set was unbelievable. The last rep took about 6 seconds! Pulled a relatively easy 190kg after the set of 5, so I'm pretty excited about setting all my 1RMs.

The rest of this week will involve setting maxes in the squat, deadlift, press, and clean and jerk.

james forshaw
02-11-2010, 06:57 AM
Maxes Day 1 of 2

Clean and Jerk : 105kg

Slightly disappointed, but then the primary focus has been on the slow lifts. My jerk technique is horrible anyway, so I can't really have demanded much more.

Shoulder Press: 80kg

This absolutely blew me away! It's got me dreaming about a total tomorrow I daren't believe possible only a few weeks ago. First time ever I've put my bodyweight over my head using only arm strength.

james forshaw
02-12-2010, 03:19 PM
Maxes: Day 2 of 2

High-bar Back Squat: 170kg

165kg went up easily enough, but my first attempt at 170kg was unsuccessful because I descended far too slowly. It flew up at the second attempt.

Deadlift: 200kg

Score. Massive milestone reached. Lower back wasn't too shabby either.

Overhead Squat: 70kg

Just threw this in because it was the first time I've ever properly done OHSs with any serious weight. Definitely something I want to get good at.

Final Score after Bill Starr 5x5 programme

Bodyweight: 77kg (slightly more at the moment but it's food and water)
Back Squat: 170kg
Deadlift: 200kg
Press: 80kg
Clean & Jerk: 105kg
(Power) Clean: (105kg) 112.5kg
OHS: 70kg

Matthew Green
02-13-2010, 05:20 AM
Well played yesterday mate, here's the vid of you're PR. 990lb total!

http://www.youtube.com/user/MattGreenable#p/u/0/Fj-z8gX3i48

james forshaw
02-15-2010, 12:22 PM
I was meant to go back to CFFB this week, but I'm taking it easy for at least a week whilst my back sorts itself out. Today is the first day where it's felt loads better, but I'm still going to skip heavy squats and deadlifts and alter metcons so that they don't require an awful lot of lumbar work.

Metcon

4 rounds for time:
5 x 80kg Hang Power Clean
12 x Ring Dips

Time: 4 mins 30

As good as I could have expected considering it feels like I have teabags for lungs.

james forshaw
02-22-2010, 12:15 PM
That's 3 weeks off (or thereabouts) to let my lumbar spine recover. I think it's all ok now. From here til finals at the end of May, I'm going to do a deadlift/squat progression with 5 metcons per week to try to maintain my strength whilst slowly cranking up my CV abilities. Then there is the CF invitational in Manchester on July 17th which mirrors the 2010 games in America, so hopefully I can get a place and do reasonably well there.

Metcon

2 rounds of:
3 x Power Clean (77.5kg)
5 x Front Squat
7 x Pull-ups
9 x Ring Dips

Was meant to be 5 rounds but I tweaked my left groin during the second set of front squats, which sucks. That bar felt HEAVY, which was hugely demoralising. It's going to be a long, hard road out of hell for the next month or so.

james forshaw
03-22-2010, 01:47 PM
That's a month off to let my groin recover - which it hasn't, unfortunately. It's about a 60 on the pain percentage scale when I squat which isn't excruciating but enough to be very irritating. However, I can't not work out any longer. My goals now are fat loss, because I've put on a few pounds of the bad stuff, and to regain my metcon ability. A mixture of metcons, paleo and IF will be the method. Obviously...

Metcon

30 x 75kg Back Squat
30 x 42.5kg Push Press
30 x 1.5 pood DBS
30 x Jumping Pull-ups
30 x Push-ups

Time: 9 mins 50

Atrocious, but not expecting the first 5 metcons to be a walk in the park.

SE @ 19:50

james forshaw
03-23-2010, 03:04 PM
Rest Day

14 hour fast - hardly worth mentioning
SE @ 17:15

Approx. 10:3:12 (PCF) ratio over 2 meals - amazing stifado and mixed veg at a greek cafe for dinner, best beef ever.

james forshaw
03-24-2010, 11:20 AM
*18.25 hour fast
SE @ 18:15

Approx 20:4:40 (PCF)

Was scheduled to squat today but DOMS is extremely severe. So instead...

Metcon

10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Clean 60kg
Clapping Push-ups

Time: 9 mins 42

Would blast that in seven and change when fully fit, but a time I'll definitely take about now - good effort.

james forshaw
03-25-2010, 11:58 AM
*15.5 hour fast
SE @ 19:45

Heavy Metcon (aim for less than 5 minutes, 7 atm due to lack of fitness)

5-4-3-2-1
15-12-9-6-3
135kg Deadlift
Ring Dips

Time: 4 mins 01

Solid effort. Deadlifts felt HEAVY, obviously my 1RM has plummeted... :(

james forshaw
03-26-2010, 12:43 PM
*22 hour fast
SE @ 19:45

Rest Day

james forshaw
03-27-2010, 07:38 AM
*16.5 hour fast

Metcon

One I made up myself...

5 rounds:
5 x 65kg Power Clean
Walk 30m (15m then turn around) with bar overhead

Time: 8 mins 40

Brutal. Not bad for the morning after a heavy night before. No idea what weight to choose so went for between 60 and 70. Probably a perfect weight right about now. Turning round was the hardest bit, the rotation was so slow! Arms were bending on the last two rounds, but it still counts. Hope my abs are sore tomorrow.

james forshaw
03-29-2010, 05:24 AM
Yesterday

Cheat day - and how

Today

Went to the track only to be told it's not open to the public til 4pm because schools like to use it... it was empty, it's the holidays and it was raining, so obviously common sense is discouraged at lifestyles gyms.

Heavy Metcon

9-6-3
18-12-6
Deadlift 140kg
Burpees

Time: 3 mins 36

Destructive. My lower back did very well though, I'm proud of him.

SE @ 17:00

james forshaw
03-30-2010, 02:52 AM
Considering I'm pretty much doing what I want when I want for the time being, a little structure is called for - and since I'm crap at programming, let's go over to CF Football.

I'll follow the SWODs at collegiate level, but 2 days behind. So instead of Mon Tue Thurs Fri, my SWOD days will be Sat Sun Tue Wed (in case I'm busy in uni during the week).

The DWODs I'll continue to programme on my own because I really want to hit the track and sprint a whole lot. And I like getting creative in the garage too.

james forshaw
03-30-2010, 08:50 AM
SWOD

Power Clean 5x3

Worked up to - 92.5kg x 3 x 5

Metcon

10-8-6-4-2 reps of couplet:
60kg Push Press
22.5kg Pull-ups

Time: 4 mins 55

Excellent effort on both, very pleased.

SE @ 17:00 - rest day and long fast tomorrow...

james forshaw
03-31-2010, 05:36 AM
*19 hour fast

SWOD

DE Deadlift - 15 x 65% of 1RM w/ 30s rest - aim for max acceleration

Completed with: 125kg


Rest day tomorrow, then the track on friday I think.

james forshaw
04-01-2010, 09:12 AM
*18.5 hour fast

Rest Day

SE @ 15:00

james forshaw
04-02-2010, 07:09 AM
*25 hour fast

Metcon done after 24 hours of not eating...

Light Metcon

5 rounds for time:
7 x 42.5kg Thrusters
7 x Burpees
7 x Pull-ups

Time: 6 mins 49

Set myself a target of 7 minutes before starting, so happy to go under. Definitely suffered because of my fasted state. Still, the bodyfat has visibly shrunk over the past 2 weeks and that is my goal, so you have to take the pain with the gain...

james forshaw
04-03-2010, 01:51 AM
SWOD

Called for bench press but gym is shut for easter, so...

Weighted Dips
50kg x 4 (disappointing, probably should have ramped up)
45kg x 6
40kg x 7
35kg x 7
30kg x 8

Total Volume: 1235

Was going to go to the track but it's closed for easter too. I'm pretty sore and stiff anyway, so that'll do for today.

james forshaw
04-04-2010, 06:03 AM
Had a mega cheat day yesterday, but I deserved it so whatever...

SWOD

Power Clean and Jerk 2,2,2,2,2

65 x 2
75 x 2
85 x 2
92.5 x 2
100 (2 PC, 1 J)
107.5kg - 1 PC - this may be my power clean PR

Deadlift

Worked up to
165 x 4

Definitely had the fifth in me but no sense risking injury. Will smash it next time.

james forshaw
04-05-2010, 05:53 AM
Lower back is extremely sore :(

Metcon

15-13-11-9-7-5-3-1
1-3-5-7-9-11-13-15
42.5kg Push Press
Pull-ups

Time: 6 mins 59

First time ever that I've gone under 7 minutes (done this workout about 5 times now), so great effort.

SE @ 15:00

james forshaw
04-06-2010, 10:18 AM
*19.5 hour fast
SE @ 18:00

Track Metcon

2 rounds:
Sprint 100m, 80m, 60m, 40m

Rest 30s between sprints

My god, this left me on my back for 20 minutes. Looked so easy on paper, but 30s is NOTHING when trying to get your breath back. The last 3 "sprints" were nothing more than pained jogs.

james forshaw
04-07-2010, 09:56 AM
*18 hour fast
SE @ 21:45

Heavy Metcon

5 rounds for time:
5 x BW (77.5kg) Hang Power Cleans
10 x Ring Dips

Time: 5 mins 49

Content with that. Slightly more of a muscle-frier than a lung-buster, in hindsight.

james forshaw
04-08-2010, 04:40 AM
*15 hour fast
SE @ 18:15

Note - Im going to switch to Amateur from Collegiate levels for the SWODs. Just from reading threads on the message board, I feel as though I haven't given linear progression enough of a chance. It'll be interesting to see how much I can eek out of it.

Watched the European Weightlifting Championships and wanted to join in. So screwed the rest day and....

Clean and Jerk - 107.kg *PR by 2.5kg
Squat Clean - 117.5kg *PR by 5kg

If I'm PRing in the squat clean by 5kg after a long period with very little strength training then either my form sucks or I definitely haven't maxed out on linear progression!

james forshaw
04-09-2010, 09:49 AM
*22 hour fast

Rest Day

james forshaw
04-10-2010, 03:53 AM
Went to bed last night and woke up this morning with food poisoning - almost certainly due to the barbecued chicken I ate last night :( Shouldn't have worked out at all this morning, but...

Heavy Metcon

5-4-3-2-1
85kg Power Clean
60kg Thrusters
Burpees

Time: 7 mins 40

Shocking time, but actually happy to have just ground it out. The power cleans were very heavy indeed after the first set. Can't complain about the time considering I haven't eaten, my last meal clearly wasn't absorbed and I feel rough-as.

james forshaw
04-12-2010, 11:11 AM
*15 hour fast

Metcon

15 rounds:
70kg Power Clean & Jerk
Walk 10m with bar overhead

Time: 9 mins 24

Gruelling, not one where you can just cruise through rounds because each one required a ton of focus.

SE @ 19:00

james forshaw
04-13-2010, 06:39 AM
*20 hour fast

SWOD

Squats and presses but my lower back is preventing me squatting with any weight on my back.

Warm-up:
Power clean + hang power clean combo
70, 80, 90, 100

Press 3x5

3 x 5 @ 65kg

DWOD

Metcon

Power Elizabeth
135lb Power Clean
Ring Dips

Time: 5 mins 48 *Default PR

Satisfied with the pressing, third set took everything. Can't believe I haven't tried Elizabeth before, it's such a complete workout. My forearms are fried to bits.

SE @ 17:15

james forshaw
04-14-2010, 11:53 AM
*22.5 hour fast

Metcon

Performed after 22 hours not eating...

5 rounds:
5 x 135lb Thruster
10 x Pull-ups

Time: 4 mins 10

Sweet.

james forshaw
04-15-2010, 07:16 AM
*19 hour fast

Rest Day

Abs - No-no on rest days but I haven't hit them directly in a while

10-9-8-7-6-5-4-3-2-1
Decline Leg-raises (slow)
30s rest

SE @ 18:30

james forshaw
04-16-2010, 10:41 AM
*25 hour fast

Heavy Metcon

Performed after almost 24 hours fasted...

10-8-6-4-2
BW Power Clean (77.5kg)
1/3 BW Dips (25kg)

Time: 7 mins 22

Working out fasted rocks, the pain afterwards isn't so scary because there's no danger of throwing up. Not sure how long I can go on doing well and improving without eating a lot more. There is so much advice on the forums telling people to eat more, and I agree, but I'm doing ok with an intake of less than 2000kcals - which is baffling.

SE @ 22:00

james forshaw
04-17-2010, 03:51 AM
I'm going to do the last two SWODs tomorrow at the same time. It's been about 12 days and my lower back just about isn't there when I back squat yet. Hopefully it will be tomorrow.

Did a morning metcon fasted, one of the sectional workouts for this year's Games...

Metcon
12 minute cap:
3 rounds
4 x HSPUs
8 x 60kg Floor to Overhead
12 x Burpees

Time: 8 mins 56

Was expecting a lot quicker than that. Having said that, combined with everything else the HSPUs were very hard after the first round. Plus my cleans and shoulders were always going to suffer after yesterday's efforts. Probably should have picked a different WOD to be fair! Good effort though.

I'm going to have to eat a ton this weekend, definitely under-ate this week. Fasting just gets addictive, especially when you can visibly see the fat melting away.

Metcon 2

5 rounds:
6 x 95lb Thruster
6 x C2B Pull-ups
6 x Ring Dips

Time: 4 mins 58

Never tried C2Bs in a metcon before, so it had to be done. Not that bad actually!

james forshaw
04-18-2010, 08:27 AM
Treated myself to a rather large cheat meal last night, which I don't feel guilty one bit about :D A meaty chinese, 1/2lb cheeseburger and bag of chocolates all went the same way in quick succession, fantastic.

No fast today (for once)...

SWOD

Was told to squat so I did, but did my own thing because my back is distinctly dodgy at the moment. Took it real slow and worked through the gears, focussing on correct depth and really setting my mind on how my posterior chain was moving to try to ingrain the movement once again.

Back Squat

Air Squat x 10
42.5kg x 5
65kg x 5
85kg x 5
105kg x 5
120kg x 5
125kg x 5
130kg x 5

A decent volume I felt, although miles off my usual capability (as is to be expected). 130kg was tough but solid form throughout. Will work up through squat DWODs slowly, I'm in no rush. Ecstatic to just be able to squat with weight again :o

Power Clean

3 x 70kg (warm-up)
3 x 90kg
3 x 95kg
2 x 100kg - grip failed
Switch to squat clean singles
1 x 110kg
1 x 112.5kg

I know I have 100+ for 3 reps in me, but I've been power cleaning a hell of a lot very recently so I'm not concerned. Really should start using hook grip for heavy weights, now that I can do Elizabeth with a hook.

james forshaw
04-20-2010, 06:40 AM
Yesterday

Rest Day

Today

SWOD
Squat 3x5 (add 5lbs)
Press 3x5 (add 5lbs)

Squat 3x5 @ 130kg

Warmed-up thoroughly and squatted very well, lower back felt better as I progressed. However, on the first set of presses I felt an extremely sharp pinch to the left of my lumbar spine. It's the first time I've ever stopped immediately and panicked that I'd done something extremely serious. It's still pretty painful now. I really hope it's nothing too dire :(

SE @ 19:30

james forshaw
04-22-2010, 03:22 PM
Yesterday

Rest Day - enforced. There's no way I'm risking my back for the sake of a metcon.

Today

Back is feeling better in that it doesn't hurt to arch it. So I warmed it up with a ramp-up of squats. Didn't want to do any cleans or overhead work or burpees (anything that might hurt it further). So I decided to just progress (in a linear sort of fashion :p) from 2 days ago...

Back Squat
3 x 5 @ 135kg

I know I'm going to fall in love with this linear progression! Typical that deadlifting is out of the question at the moment. Still, there's one of Vanmeerbeast's heavy clean workouts that I want to nail, so hopefully my back will be feeling strong tomorrow...

james forshaw
04-23-2010, 09:34 AM
Continuing my back rehab, decided to do some cleans today...

Warm-up
Power Clean + Hang Power Clean couplet:
70kg
80kg
90kg
100kg

Clean
110kg
115kg
117.5kg
120kg FAIL x 3

SO close. The bar is way high enough - in fact on video it looks high enough to catch in a half-squat. But I have a bit of a mental block similar to when I was trying to break 100. Definitely strong enough. I could use some more front squat strength though.

Then did 85kg x 10 to see how my back held up in a metcon situation. Pretty good as it happens. I'll resume metconning tomorrow.

james forshaw
04-26-2010, 07:54 AM
*19 hour fast

Back-friendly couplet whilst my lumbar spine doesn't feel too great...

Metcon
5 rounds:
5 x 77.5kg Hang Power Clean
10 x Ring Dips

Time: 4 mins 27

Beat the time set a couple of weeks ago by 1:22. Progress.

james forshaw
04-28-2010, 08:07 AM
*13 hour fast - not really worth mentioning
SE @ 16:30

Metcon

3 rounds for time:
15 x 60kg Hang Power Clean
15 x Burpees

Time: 7 mins 43

Desperately poor time, even though there wasn't much harder I could have pushed. In mitigation, I was feeling terrible before this both mentally and physically. I definitely think that on a good day I could easily knock 2 minutes off this. Too many breaks for much too long.

james forshaw
05-05-2010, 10:36 AM
Bit of a blip with regards to training and nutrition lately with exams coming up. Realised that to give my brain the best chance I should really be paying attention to my eating and sleeping, so I really made the effort today and will try to keep myself ticking over for the next 3 weeks til exams are over.

Pause Back Squat (3s in the hole) - find 3RM
45kg x 5
65kg x 5
90kg x 3 (last warm-up set)
105kg x 3
115kg x 3
125kg x 3
130kg x 3
135kg x 3

Heavy Singles (no pause)
150kg
155kg
160kg

Wow, there is no bluffing you way through pause squats! Excellent effort, very pleased with them all. The singles seemed easy in comparison. I honestly thought I'd be a million miles from the 170kg I did recently, but with a spotter I'd have comfortably tried it again.

SE @ 17:45

james forshaw
05-07-2010, 12:53 PM
Yesterday - rest day (through being busy, not through needing it)

Today

*19 hour fast

Metcon

3 rounds for time:
50 x Air Squats
15 x Ring Dips
10 x 135lbs Hang Power Cleans

Time: 7 mins 57

Haven't done air squats for a long, long time in a metcon. Last time I did was a Cindy or Chelsea where I had to quit because of back pain. No such problems today, which was good.

james forshaw
05-11-2010, 09:12 AM
My training has gone to the dogs, royally.

BUT

Now I've been signed up for a competition in Manchester on July 17th! So now I need to hit CFFB hard and try get to the track as much as possible to prepare. Can't wait, it's so good to have a target to work towards.

james forshaw
05-12-2010, 09:36 AM
Pause Back Squat - 3s in the hole - 3,3,3,3,3

105kg x 3
117.5kg x 3
127.5kg x 3
132.5kg x 3
137.5kg x 3

Then
115kg x 10 (no pause)

Would have gone on longer only my lower back started hurting :(

SE @ 17:15

Matthew Green
05-14-2010, 12:54 AM
Metcon

3 rounds for time:
50 x Air Squats
15 x Ring Dips
10 x 135lbs Hang Power Cleans

Time: 7 mins 57


Stealing this one for tonight, needed something with power cleans and dips, and it gives me a time to chase :D

Not been on your log in ages mate, apologies.

matthew brewster
05-14-2010, 03:14 AM
Now I've been signed up for a competition in Manchester on July 17th! So now I need to hit CFFB hard and try get to the track as much as possible to prepare. Can't wait, it's so good to have a target to work towards.

Hi mate ive been enjoying reading your log. Are you entering the CF Central Manchester Open? it sounds like it should be a really good time for all involved.

regards
matt

james forshaw
05-14-2010, 01:09 PM
Wow, posts by people who aren't me :D

Matthew - yeah, where have you been?! Apologies to you too, I haven't been on Going Green in ages, will check it out right now.

Other Matthew - CFCM is right, are you going?

matthew brewster
05-14-2010, 01:34 PM
i like to read and not say alot it took 18 months for me to make my first post ;-)
im going to try and get down just for the laugh, im in no shape to compete nor do i have the ability in half the movements required ie muscle ups and box jumps, but it should be good fun.
i used to train with all the guys when manchester just had one crossfit now everyone has spread out it will be good for the catch up

james forshaw
05-15-2010, 10:47 AM
Day before last

CJ
60
70
80
90
100
110 F - clean, no jerk
115 F - clean, no jerk

Yesterday

50 Burpees for time:

Time: 2 mins 20 (PR by 10s)

Today

5 rounds for time:
10 x C2B Pull-ups
10 x Ring Dips

Time: 7 mins 17

Muscle frier. I actually feel fine, lungswise. C2Bs are weird - you can't really get enough of them to shock your CV system because your arms fail a lot sooner than in regular pull-ups.

james forshaw
05-17-2010, 10:06 AM
Metcon

400m walking lunges
(did 40 x 10m)

Time: 11 mins 05

That was tough. Had to go downstairs on my backside, my quads are RIPE.

james forshaw
05-23-2010, 11:45 AM
Wow, 6 days later and I'm just about recovered!

I'm calling a hiatus from online blogging for 8 weeks whilst I prepare for the CFCM Invitational. Will instead log on paper and then transfer it back to here when I'm done.

Bye for now.

james forshaw
07-27-2010, 03:48 PM
A lot has gone on since my last post. More accurately, a tiny bit of exercise, quite a lot of lumbar spine injury and a ridiculous amount of wanton dietary consumption.

I missed the CFCM games through having to stop all exercise lest I did something to my back there was no recovering from. I still haven't solved the problem but through addressing the way and length of time that I sit, using lumbar support with a pillow whilst sleeping, stretching, hip mobility and ice I hope to be able to squat and deadlift whilst I'm still young.

This is of course no excuse for poor eating. In fact, it's a concrete reason to be eating like a pro. But I was born with extremes of personality and this is where I attempt to return from the dark to the light. So I'm back on the IF (as taught by Martin Berkhan) and paleo - with the exception of occasional potatoes and hard alcohol, both of which can be worked into the mix whilst simultaneously getting as lean as a statue. Obviously I'm cutting back on the monster munch but that's a given.

Workout-wise, I've come up with a programme that doesn't involve the lower back very much. It's pretty limited but if there is a God he will subsitute my lack of enjoyment and progress in the squat department with a healthy number of dips with my bodyweight dangling between my legs and the pull-up strength of a chimp. So back to it...

james forshaw
07-27-2010, 03:55 PM
First day back:

Fasted workout (with BCAAs, so fasted-but-not-really...)

Metcon

10 rounds of Cindy ('perfect' form on squats)

Time: 9 mins 25

Pull-ups and push-ups very sluggish, but I expect this to improve very quickly. Took a lot of effort to do the squats with exquisite form. A far cry from the days of 40 rounds on the minute or that 27 round PR I did.

james forshaw
07-28-2010, 10:38 AM
18.75hr fast*
SE @ 6.15pm

Strength

C2Bs - woke with very sore bicep/brachioradialis tendons so decided not to push these. Just did 10 with no weight. Got to be smart, one more injury could see me sectioned...

Weighted Dips
Drop-set for max reps:

50kg x 4
40kg x 7
30kg x 8
20kg x 9

Total volume = 900kg

I expect these to improve dramatically.

james forshaw
07-29-2010, 03:35 PM
17hr fast*
SE @ 7.15pm

Rest Day

Plenty of DOMS, I've missed that!

james forshaw
07-30-2010, 05:06 AM
19.5hr fast*
SE @ 7.15pm

Metcon

6 rounds for time:
5 x 60kg Hang Power Clean
20 yard barbell OH walking lunge with 20kg

Time: 10 mins 08

Man that was tough. HPCs were easy but the lunges certainly weren't. Easier once I widened my grip to a full snatch grip and shrugged up my traps.

james forshaw
07-31-2010, 12:30 PM
18hr fast*
SE @ 6.45pm

Strength

Press
3 x 5 @ 57.5kg

C2B Pull-ups
3 x 5 @ 10kg
1 x 8 @ 2.5kg

All easy, by design :)

james forshaw
08-01-2010, 04:19 AM
17.5hr Fast*
SE @ 7pm

Rest Day

Not a scheduled rest but my quads, groin, hammies, shoulders and traps are DOMS-ridden, so my hand has been forced.

james forshaw
08-02-2010, 02:19 PM
19hr Fast*
SE @ 7.45pm

Rest Day

Messed around with my ab-roller...

10 reps (from knees) with 30s rest, continue til failure

Score: 3 rounds + 8 = 38 reps

Wow, what a workout. I can tell my mid-section is going to be ruined tomorrow! I'm going to need to start experimenting properly with this. Weighted ones with a back pack probably, until I build up the strength needed to do them from my feet.

james forshaw
08-03-2010, 11:59 AM
20hr fast*
SE @ 7.30pm

Strength

Hang Power Cleans
3 x 5 @ 77.7kg

Weighted Dips
5 x 50kg
7 x 40kg
10 x 30kg
6 x 30kg

Total Volume: 1010kg

Matthew Green
08-04-2010, 02:30 AM
Good to see you back at it bro!

How is the rehab going? what are you doing for it?

Get yourself down the gym soon fella.

james forshaw
08-05-2010, 12:26 PM
Yesterday

23hr fast*
SE @ 11pm

Metcon

12-10-8-6-4-2
24-20-16-12-8-4
C2B Pull-ups
Push-ups

Time: 5 mins 15

james forshaw
08-05-2010, 12:27 PM
Today

18.75hr fast*
SE @ 8:30pm

Rest

Abs (obviously these don't count on a rest day...)

Ab-wheel rollouts from knees
+27lbs (5lbs bag with pillow, and 10kg plate)

3 x 8 w/60s rest

This is the best exercise ever bar none. The last few reps of every set blew my mind, it demands such massive effort. My target is 45lbs for 5 reps, after which I hope to be able to do an unweighted rep from standing.

**10 days straight of IF and clean eating - that's paleo with the occasional hollowed-out potato post-workout. Not been this dedicated in a long long time.

james forshaw
08-06-2010, 10:45 AM
22 hour fast*
SE @ 6.30pm

WOD

Linda @ 77.5kg and C2B pull-ups (this will be my standard Linda from now on)

Score:
Bench - 17, 12, 7, 7, 7 = 50
C2Bs - 17, 14, 12, 10, 8 = 61

Happy with the pull-ups. It's clear that grip and forearm strength is the limiting factor. My record for the bench is 65 reps, set when I was 75kg, so I'm pretty far off. The hardest bit was getting the bar off the rack on my onesies.

**Note on diet

Excellent quality now for 11 days, foodwise. However, since I started work 5 days ago, I've maintained long fasts by not eating during the day and getting all my calories in 1-2 meals in the evening. This has led to me eating quite a bit less than maintenance levels, and to my recovery being very slow. In addition, I've shed very quickly the weight I gained in the past month and a bit from not working out and eating very badly. I'm still a few pounds off being my favoured 77kg, but I'll be there pretty soon.

Today I've eaten just one meal - almost a whole (small) chicken completely skinned (keeping fat low as I plan on drinking alcohol later) along with a home-made chilli with a ton of peppers, onion, tomatoes and lean mince. This is roughly 12 blocks of protein, 2 max of carbs, and a few blocks of fat - miles below the average of 20:8:30ish I'll roughly eat on a workout day.

james forshaw
08-07-2010, 09:27 AM
18.5 hour fast*
(still counts, because I stuck to spirits all night)

SE @ 5.30pm

Rest

Shouldn't be a rest, but I'm planning on doing strength and metcon at the gym tomorrow. I stupidly did Linda yesterday when today was meant to be weighted pullups and presses.

james forshaw
08-10-2010, 01:49 PM
Had my well-earned cheats, now back to business...

james forshaw
08-10-2010, 01:51 PM
18 hour fast*
SE @ 8.30pm

Strength

Press
3x5 @ 60kg

C2Bs
3x5 @ 15kg

Ab-wheel rollouts from knees
3x8 w/ 12.5kg + backpack (60s rest)

Strict C2Bs are getting extremely hard. I'm going to switch to kipping and up the weight. I think I can progress for longer if I kip.

james forshaw
10-02-2011, 07:57 AM
Trying my best to recover from lumbar injury. Going to hit it from both sides - Paleo is dialed in (proper Paleo with homemade condiments and no milk in tea etc), now it's a case of working with insignificant weight for a long enough period to ensure the build-up doesn't traumatise my back too much between workouts.

3/4 workouts per week

FS and DL will start volumous and extremely light

A
Front squat
Deadlift
Dips (reverse pyramid)
Hollow Rocks

B
Front Squat
Deadlift
Press (RP)
Chins (RP)

james forshaw
10-03-2011, 11:01 AM
A
Front Squat 3x15 @ 20kg (60s rest)
Deadlift 3x20 @ 25kg (45s rest)
Dips (Backpack) 30kg x 7, 20kg x 8, 10kg x 7, 10kg x 6

Abs burning despite light weight through focussed contraction. Lower back tight all day but eased off with piriformis myofascial release - this seems to be the key

james forshaw
10-07-2011, 10:29 AM
Since my programme was designed by me, it is therefore inherently crap. So I sat down with the local CF facility owner and we came up with this variation on SS. The goal is to start from scratch and go 6 months with no pain. At this point, weaknesses and injury worries should be a thing of the past.

A
Box squat - so no butt-winking whatsoever
Press
Chin-ups
Single-arm rows - rear delt work to stop thoracic rounding (progressing to Pendlay rows when back is strong enough to do them)

B
Box Squat
Dips
Deadlift - from scratch

Goal is VERY SLOW progression, and 6 months pain-free

james forshaw
10-07-2011, 10:31 AM
A
Box Squat 3x10 (12" box+10+5+5) w/ PVC pipe (from scratch basically)
Press 40x9, 35x8, 30x8 (4-6 rep range so increase all - last two sets not to failure)
Single arm row 1x20 @ 17.5kg each arm
Back Extensions 2x20 no weight