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  1. #1
    Join Date
    Sep 2008
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    52

    Default Hunter's log

    • starting strength seminar june 2022
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    Started a CFWF-esque program recently. The goals are to gain muscular bodyweight, not too much fat, and to keep some conditioning.

    Starting stats:
    150# bw
    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)

    11-12

    Squat
    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

    Press
    95#, 100#(pr), 105#(pr)
    first time hitting triple digits on press, stoked about that too

    Deadlift
    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

    Total
    595#
    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 05:11 PM.

  2. #2
    Join Date
    Sep 2008
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    Week 1:

    11-16

    squats
    175#x4x5
    hard

    bench
    135#x3x3
    got me some 45s on each side!

    20-15-10
    db push press, 30#
    box jumps, 20in
    didnt time, somewhere around 3-4 minutes


    11-17

    power clean
    135#x5x3
    pretty easy, nice and snappy


    11-19

    squat
    185#x3x3
    was supposed to go for 175#x5x5 but my legs were still very sore, I figured lower volume would be easier on them

    press
    85#x3x5
    felt good


    11-20

    deadlift
    225#x5
    was supposed to do 215 but 225 was already on the bar

    back ext
    3x10
    probably gunna cool down with these on power clean and deadlift days

  3. #3
    Join Date
    Sep 2008
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    Week 2

    11-23

    squat
    185#x3x4
    felt terrible, had some hip pain, didnt warm up enough

    bench press
    135#x3x5
    started off not feeling too hot but finished strong

    3 rounds
    3 clapping pushups
    6 pullups
    9 box jumps
    1-2 minutes
    no watch still, but everything was unbroken, should have gone for another round


    11-24

    power clean
    140#x5x3
    form wasnt perfect but overall felt really good

    back ext
    3x10


    11-27

    squat
    185#x3x5
    sucked the life out of me, but this is a 5# pr from my last SS cycle when I was 10 lbs heavier

    press
    85#x5x5
    felt decent

  4. #4
    Join Date
    Sep 2008
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    Week 3 so far...

    11-30

    squat
    185#x4x5
    fucking hard, wasnt sitting back enough in my squat, most of these were good mornings

    bench
    135#x4x5
    not bad


    12-1

    power clean
    145#x6x2

    back ext
    +10#x3x10

    15-12-9
    db swings, 55#
    20in box jumps
    2:16
    killed my lower back

  5. #5
    Join Date
    Sep 2008
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    12-3

    (notation change - weight x reps x sets)

    squat
    185#x5x5
    easier than 4x5, need to focus on knees out

    press
    90#x3x3
    not bad at all

  6. #6
    Join Date
    Nov 2009
    Posts
    339

    Default

    I don't understand, why aren't you adding weight to your squats? Is the CFWF program a monthly increase (advanced) program?

  7. #7

    Default

    well, you linked your old log so it's fair game to pull stuff from it.

    Quote Originally Posted by Chris H Laing
    Regarding SS, I've tried it and I didn't like it. I think it might be too intense for me. I've been through two SS cycles, the first one stalling out at 170# on my squat and the second one stalling out at 180#. Tomorrow I'll be doing 185# for 3x5 which will be a new PR, and I expect it to be pretty easy if I can keep my form together.

    Another reason SS isn't for me is because it isnt fun. When I was doing SS I dreading going into the weight room. I'm not a professional athlete, nor am I ever going to be one, so I see no reason for me to do a training program that I hate. For me, it more about having fun and looking good naked.
    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.

    Webbie,

    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.

  8. #8
    Join Date
    Sep 2008
    Posts
    52

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    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 11:56 AM.

  9. #9
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    Sep 2008
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    Default

    12-4

    deadlift
    235#x5
    easy

    back ext
    +10#x10x3



  10. #10
    Join Date
    Sep 2009
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    966

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    starting strength coach development program
    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.

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