James' CFWF log

[James]

You might care about this log if: you're concerned about your weight gain on SS, but you still want to be big and strong.

I hereby commit to three months of CFWF. My goals and hopes for this program are twofold:

1) break 300# on the squat.
2) improve my conditioning.

I also hope to gain muscle but not fat. Yes, you've heard it before. Listen, this is why it matters to me: I used to be fat. My waist was over 40", and I don't care what you think is fat, I think that's fat, and I worked my ass off to lose that weight. I AIN'T GOING BACK. I may upload a hilarious picture that I've got of me back when I was fat. Maybe.

Anyways, I've done a three month stint of SS in the past; I got strong, but I put a few inches on my waist. I was unable to lose the fat without losing the strength, so this time I'm gonna do CFWF.

My current vitals:
Height: 6'4"
Weight: 218#
Waist: 36.5"
PRs:
Squat: 257 (3x5)
Deadlift: 305 (1x5)
Press: 157 (3x5)
Powerclean: 175 (5x3)
(Dumbell) bench: 90 (3x5)

PRs are from Late Oct./ Early Nov of last year. I'm weaker now because I've been fiddlefucking around with various programs, trying to drop a few pounds.

[James]

1/21/10
Squat: 215 (3x5)
Press: 135 (3x5)

1/22/10
Deadlift: 275 (1x5)
Erg Machine (Rowing Machine) 2,000m, Resistance 5, Time: 7:42

This is the official kickoff of the program. Squatting 215 was surprisingly challenging, given my previous PRs. But knowing that I didn't have to deadlift that day made it much, much easier.

[August West]

Looks good man, keep us posted on how it goes. I bet a 300 lb squat will be well within reach.

[James]

1/25/10
Squat: 220 (3x5)
Dumbell Bench: 75 (3x5)
Pullups: 5/3/3

Holy crap, my pullups are a sad mess. But that's what training's for, I guess.

[James]

1/26/10
Power Clean:
170 (5x3)

Met/Con:
3 Sets of:
15 Wall-balls (20# Medicine Ball)
10 Tire-Flips ("medium" tire? About as tall as my hip)
2 Flights of stairs (20 steps ea.)

Time: ~11 minutes (no stopwatch yet, went by wall clock).

[James]

1/28/10
Squats: 230 (5/4/4)
Press: 140 (3x5)

Shitty day for squats, for lots of reasons. Got there late, had to cut rest time, nutrition was off, wasn't into it. Will repeat 230 Monday, I think.

[charlie karnick]

Hey man, I just decided to move my log here from the CF site. I'm doing CFWF too and it looks like we have the same short term goals and are lifts are pretty close to the same. I'll be checking ur log for sure, keep it up!

[James]

1/30/10 (<- should have been done on 1/29. Hope this doesn't fuck things up too bad.)
Deadlift: 285 (1x5)

Met/Con:
4 rounds of:
20 sledgehammer strikes
10 pushups
10 tire-flips

Time < 8 minutes. (Again, no stopwatch).

Met/Con could have been more challenging. Probably should make it 40 sledgehammer strikes and 20 pushups next time. Need better nutrition--my bloodsugar plummeted after this workout and I crashed pretty hard. Easy deadlifts gave me some hope though, after Thursday's squat fiasco.

[James]

Hey man, I just decided to move my log here from the CF site. I'm doing CFWF too and it looks like we have the same short term goals and are lifts are pretty close to the same. I'll be checking ur log for sure, keep it up!

Thanks Charlie. Where can I find your log?

[James]

2/1/10
Squats: 230 (3x5)
Press: 140 (3x5)
Pullups: 5/4/3

Squats felt much better today. Timed my rest periods as well; big difference between three minutes of rest and four minutes. One additional pullup compared to last week. Wheeeee.

All in all, solid workout.