James' CFWF log

[James]

No fucking wonder 230# felt difficult on Thursday. I just looked back and realized I attempted a 10# jump! Well, fuck it. I got 230 in the bag now, baby. Still on schedule.

[James]

2/2/10
Power Clean: 175 (5x3) (Possibly 6x3; lost count of my sets)

Met/Con
3 rounds of:
10 box jumps
10 wall balls (20# ball)
10 push-ups

Time: 6:49

Met/Con was very tough, especially after the power cleans. Still could've done more push-ups. Concerned about my power clean form; going to re-read that chapter of SS.

Also, two weeks in! Hooray! 11 weeks to go.

[James]

2/4/10
Squat: 235 (3x5)
Dumbell Bench: 80 (5/5/6)

Given the extra rep at the end of my last dumbell set, I may move up to 85# next week (2.5# jumps were originally planned).

[James]

2/5/10
Deadlift: 295 (1x5)

Met/Con:
3 rounds of:
Rowing machine, 500m Sprint
Times: 1:32, 1:52, 1:58

[James]

Monday, 2/8/10
Squat: 240 (3x5)
Press: 145 (5/5/3)

Insufficient rest on the last set of press (the gym had closed ten minutes beforehand--got to get there earlier).

[James]

Tuesday, 2/9/10
Power Clean: 180 (3x5) PR!

Met/Con:
2.8 mile Run
Time: 23:48
Average speed: 7.05 mph

Power Cleans felt light! Form still sucks, though. Run was meant to be 3 miles, but I miscalculated my route. Still it's good to change things up.

Feeling great!

[James]

Thursday, 2/11/10
Squat: 245 (3x5)
Dumbell Bench: 85 (3x5)

As predicted, I was able to handle a 5# jump this week. Considering a 2.5# jump for next week, though. Anyone have any thoughts?

I'm also stepping up the milk intake. I am currently at about 1/2 GOMAD. Going to push it to 3/4 gallon per day next week. The point is to consume enough to continue my gains, without overshooting and getting fat.

For anyone who's interested in my diet: I'm making an effort to control my carb intake while pushing protein and allowing plenty of fat. It seems to be having an amazing effect--I'm going to keep going for three more weeks to before I post my results, though, lest anyone be tempted to call "bullshit."

[James]

Saturday, 1/13/10
Deadlift: 305 (1x5)

Met/Con:
4 Rounds of:
10 box jumps
5 chin-ups
10 push-ups

Time: 7:45

Met/Con was intense. Felt like I had another rep in me on the deadlift. Psyched to do 315 next week.

[James]

Monday, 2/15/10
Squat: 250 (3x5)
Press: 150 (3x5)

Little heavy on the last rep of the last set of presses. I attribute it to the way last week's (Day 11) workout was cut short. Still no time for pull-ups; have to work them into tomorrow's met-con. Feelin' strong!

[James]

Tuesday, 2/17/10
Power Clean: 185 (5x3)

Met/Con:
4 rounds of:
5 pullups
10 kb swings (53# kb)
15 pushups

Time: 9:45

The pullups are the sticking point here. I had to rest for several minutes to get them done.

As for PCs, my form was utter shit, but I might blame poor nutrition. I hadn't eaten for 7 hours before I lifted. Not smart, I know.