TK's Workout Log

[Tariq Kassum]

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]

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]

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]

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]

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]

Hey Tariq!
Welcome. Good to see you here.

[John Alston]

Originally Posted by Tariq Kassum

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]

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]

Originally Posted by Yoon Sohn

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]

Originally Posted by John Alston

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!