Started a CFWF-esque program recently. The goals are to gain muscular bodyweight, not too much fat, and to keep some conditioning.
squat - 185#x5x4, 215#x1
bench - 135#x5x4
press - 85#x5x5, 105#x1
deadlift - 235#x5, 275#x1
power clean - 145#x3x5, 165#x1
I actually started CFWF two weeks ago, and started my third week yesterday. Here's the first two weeks of workouts, starting with my last CFT.
(notation - weight x sets x reps)
205#(pr), 215#(pr), 225#(f)
first time breaking 200 on squats, was so pumped about it that I decided to go for 225, but my back rounded a lot in the bottom, probably could have fought it up but it would have been ugly and it would have hurt
95#, 100#(pr), 105#(pr)
first time hitting triple digits on press, stoked about that too
245#, 265#(pr), 275#(pr)
pretty happy about this too, felt like I could have done more, but had already used up my 3 chances, and 275 had some back rounding
beats my old total by 80#
Here's my old log if anyone's interested.
Last edited by Chris H Laing; 12-03-2009 at 04:11 PM.
got me some 45s on each side!
db push press, 30#
box jumps, 20in
didnt time, somewhere around 3-4 minutes
pretty easy, nice and snappy
was supposed to go for 175#x5x5 but my legs were still very sore, I figured lower volume would be easier on them
was supposed to do 215 but 225 was already on the bar
probably gunna cool down with these on power clean and deadlift days
felt terrible, had some hip pain, didnt warm up enough
started off not feeling too hot but finished strong
3 clapping pushups
9 box jumps
no watch still, but everything was unbroken, should have gone for another round
form wasnt perfect but overall felt really good
sucked the life out of me, but this is a 5# pr from my last SS cycle when I was 10 lbs heavier
Week 3 so far...
fucking hard, wasnt sitting back enough in my squat, most of these were good mornings
db swings, 55#
20in box jumps
killed my lower back
(notation change - weight x reps x sets)
easier than 4x5, need to focus on knees out
not bad at all
I don't understand, why aren't you adding weight to your squats? Is the CFWF program a monthly increase (advanced) program?
well, you linked your old log so it's fair game to pull stuff from it.
which i find weird, because CFWF is mostly a modified SS-inspired routine, which you've managed to mess up anyway - CFWF calls for two squat workouts per week, each time 3 sets of 5, and you've been all over the place with your sets and reps.
Originally Posted by Chris H Laing
here's the CFWF schedule: crossfitwichitafalls.com/Content/CFWF_Program.pdf. it isn't an intermediate or advanced program. the main difference from SS is that it has you squatting twice a week. you're still supposed to progress every workout, though.
I knew this would come up sooner or later. I'm following CFWF schedule, but not necessarily their progression. Mine is a little more complicated because I find I burn out very quickly adding weight every session.
I'm looking for something more sustainable, so I've opting for a different version of linear progression. The reps start at 3x3, then advance to 3x5, and from there 5x5. Then you start over at a higher weight.
So I am still making progress in a linear fashion, from workout to workout, albeit not quit the same way most people do.
Edit: My winter break is coming up soon. I'll be spending a whole month at home, which means more food, more sleep, and much less alcohol.
At the start of my break, I will start a linear progression on my lifts in CFWF that will last for the whole month of my break, and maybe a little more time once second semester starts up. Eventually I won't be able to recover and I'll have to go back to what I'm doing now, but I am going to use my break as an opportunity to put up some heavier weights.
Last edited by Chris H Laing; 12-04-2009 at 10:56 AM.
Good luck on maintaining linear progress over the break. Things like school and work can complicate a strict training program, so having time to focus and easy access to food can be very helpful.
You don't list your height, but if your body weight is only 150lbs., I would suspect that lack of food is the main culprit in your inability maintain linear progress for a reasonable amount of time.