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Old 02-03-2010, 12:30 PM   #61
james forshaw
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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...
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Old 02-05-2010, 09:33 AM   #62
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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.
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Old 02-07-2010, 11:04 AM   #63
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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.
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Old 02-09-2010, 02:07 PM   #64
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This is the final session. Enjoyed every minute of it, it has to be said

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.
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Old 02-11-2010, 06:57 AM   #65
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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.
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Old 02-12-2010, 03:19 PM   #66
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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
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Old 02-13-2010, 05:20 AM   #67
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Default DL 200kg

Well played yesterday mate, here's the vid of you're PR. 990lb total!

http://www.youtube.com/user/MattGree.../0/Fj-z8gX3i48
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Old 02-15-2010, 12:22 PM   #68
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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.
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Old 02-22-2010, 12:15 PM   #69
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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.
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Old 03-22-2010, 01:47 PM   #70
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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
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