James' Log

[james forshaw]

First time logging here as opposed to the Crossfit Forum. Seems fitting since this next stage is a strength-building phase.

Goal - Increase pound-for-pound raw strength in the squat, deadlift and push-press whilst maintaining bodyweight for as long as progress continues.

Training - Rip's Texas Method

M - Volume - Squat / Push Press / Power Clean / Weighted Dips
T - Rest
W - Recovery - Front Squat / Bench Press / Weighted Pull-ups
T - Rest
F - Intensity - Squat / Push Press / Deadlift / (very short) Metcon
S - Rest
S - Rest

Nutrition - as paleo as normal (i.e. very), in the following rough ratio:
16-20 blocks P / 10-12 blocks C / 30-40 blocks F - will IF on rest days only (if desired)

Starting stats

Bodyweight - 77kg
Squat - 145kg
Power Clean - 90kg
Push Press - 85kg
Deadlift - ? (have recently pulled 190kg, but perfect form has overtaken weight in my priorities list)

[Derek Simonds]

Nice starting numbers. Welcome to the training logs. Any specific goals you are trying to achieve?

[james forshaw]

Thanks, Derek. Goal is simply the increase of strength in 3 all-encompassing lifts whilst retaining my current bodyweight and composition. Hopefully, when returning to a strength-biased hybrid programme, it'll be of great benefit.

VOLUME
Squat - 5 x 5 @ 120kg - Last Set Difficulty (out of 10) = 9

Push Press - 5 x 5 @ 60kg - LSD = 6.5

Power Clean - 3 x 5 @ 75kg - LSD = 10

Dips - 4 x 6 @ +35kg - LSD = 8.5

Abs
Pavel's Oblique Twist - 3 x 10 (5 each side) @ 25kg
60s rest

Comments
1 hour 15 minutes in total, which is the longest session I've had for a long, long time. Squats felt just right, heavy but form maintained well. PP's can definitely increase next week. May have to rearrange the Clean reps to get the volume in next week, perhaps 5 x 3. Dips may stand a very small increase.

*Fasted til 11am (morning off, therefore slept in)
10P, 6C, 25ishF
Stopped Eating (SE) @ 8pm*

[james forshaw]

Rest

*22 hour fast
10P, 5C, 25ishF
SE @ 7pm*

Got to knock this lack of eating on the head, and quickly.

[james forshaw]

RECOVERY
Front Squat - 3 x 3 @ 100kg

Bench Press - 3 x 5 @ 85kg

Weighted Pull-ups
15kg x 6 (strict)
10kg x 6 (strict)
10kg x 16 (kipped)

Abs
Rip's Overhead Weighted Sit-ups - 4 x 12 @ 10kg
10 breaths rest

Comments
Squats and bench were pretty intense, moreso than I imaged with the weights used. Going to put that down to bad sleeping lately and not eating as much as I should, before changing anything. Decided I'm going to use more weight and kip my pull-ups from now on. 6 reps with 15kg was extremely disappointing.

*15 hour fast
13P, 4C, 20ishF
SE @ 5pm*

[james forshaw]

Rest

*Nutrition split approx 20:8:35
SE @ 9pm*

[james forshaw]

INTENSITY
Squat (full olympic high-bar) - 1 x 5 @ 135kg

Push Press - 1 x 5 @ 75kg

Deadlift - 1 x 1 @ 165kg

Metcon
10-8-6-4-2 reps of couplet:
60kg Thrusters
Pull-ups
Time: 4 mins 34

That's the heaviest 5RM I've ever recorded for the squat, even in the days of just getting to parallel. To do it when going deep is very satisfying. Extremely pleased with the PP, that was meant only to be a triple but still had a bit more in me. Was going to do a triple at around 150kg for the deadlift, but when 155kg went up extremely fluently with an overhand grip, decided to go 10kg more (165kg was more than satisfactory also) and end on a good note.

Metcon was wretched. All sets unbroken but the time it took between thruster sets to summon the rocks to continue was almost obscene. Very glad of the two -day rest over the weekend.

*No fast
Not had dinner yet, so will post tomorrow*

[james forshaw]

Weekend
Rest - obviously...

[james forshaw]

VOLUME
Squat - 5 x 5 @ 122.5kg - LSD = 9.7

Push Press - 5 x 5 @ 65kg - LSD = 8

Clean Pull - 5 x 3 @ 110kg

Abs
Pavel's Oblique Twist - 4 x 10 (5 each side) @ 27.5kg
60s rest

Comments
Squatting was HARD, hopefully I can keep progressing though. Push presses will comfortably allow a 2.5kg increase next week. Decided to replace power cleans with clean pulls to allow for large poundages, and because I prefer the exercise. Dips I'm jettisoning altogether. Don't know why I included them in the first place. Did 4 sets of abs just for the hell of it.

[james forshaw]

RECOVERY
Front Squat - 3 x 3 @ 102.5kg

Bench Press - 5,5,4 @ 87.5kg

Weighted Pull-ups - 7,8,8 @ 20kg

Not too concerned about what goes on in these recovery sessions, so long as my legs, pushing and pulling muscles work reasonably hard through a full ROM. The anomaly with the pull-ups was down to my kip deserting me for no apparent reason. Very low pull-up numbers, as the bar was 2 inches thick and no chalk available. Felt I could have had more in me though, as all I ate all day was a MRP shake - nutrition has been woeful all week.