Getting Big and Scary

[utexas61]

Figured it is about time to get a log started on here. I like most of you assholes' style.

6'1" ~220lbs...now ~235lb as of 9/21/2010

Current Numbers (all in lbs):
Squat: 310X5X3
Deadlift: 375X5
Bench: 255X5X3 (I am pretty sure I could make a bigger jump here)
Press: 180X5X3

Goals (lbs):
Squat: 400X5X3
Deadlift: 500X5
Bench: 315X5X3
Press: 225X5X3

All this while still being in rugby playing shape.

I really like the CFFB programming, though I know CF gets a pretty bad rap around here. But fuck it, it is fun and has been working for me.

EDIT* I ended up dropping CFFB and making the switch to 5-3-1, which you will see in my log. Felt it was a better fit with my recovery ability adding in rugby practice 1-2 times a week.

[kittenSmash]

Welcome to the board man. Are those current #'s from SS? Or are you on CFFB programming? Most of us have done CF, and were disappointed with the lack of strength, and logical structure from the programming. That's why you've noticed the dislike of CF here. Welbourn seems to know his shit, I would try CFFB if I played still.

[utexas61]

Most of my strength comes from 10+ years of shitty training. But over the last 6 or so months, I have seen some great gains following the amateur strength workouts in CFFB. I only do the conditioning workouts if I don't feel like it will interfere with my strength gains, which means I do about 50% of them.

I actually just switched over to the collegiate programming, which should help with my recovery. If I start seeing stalls in my strength gains, I am going to make the switch to a completely strength based program. Most likely the 5-3-1 or the Texas Method.

[kittenSmash]

Right on man, those are some good #'s. With a little patience, and a lot of calories, you'll squat 400 for reps. I know what you mean about shitty training, I spent a lot of time spinning my tires before I stuck to some good training.
You can definitely make some solid gains doing TM or 5/3/1. Are you maintaining conditioning levels for career/sport, or just to do it?

[utexas61]

Right on man, those are some good #'s. With a little patience, and a lot of calories, you'll squat 400 for reps. I know what you mean about shitty training, I spent a lot of time spinning my tires before I stuck to some good training.
You can definitely make some solid gains doing TM or 5/3/1. Are you maintaining conditioning levels for career/sport, or just to do it?

I keep telling myself I am going to play rugby again. There is a DIII team close by that I plan on joining this season, which starts in October. I also just enjoy conditioning type workouts.

[utexas61]

8-26-10

Warm Up:
1K run ~4:49
1 rd:
12 OH Squat
12 pull ups
12 pushups
12 back extensions
12 sit ups

Front Squat 5X2:
45X8
135X5X2
225X3
245X2X5

Here is my 4th work set on front squat:

http://www.youtube.com/watch?v=hrYXSDirjSI

Press 5X2 (the last 2 sets I ramped the weight):
135X5X2
185X3X1
195X2X3
200X2X1
205X1(failed on 2)

Last set of 195:
http://www.youtube.com/watch?v=kTf_sZOJEgs
and 200 (PR):
http://www.youtube.com/watch?v=620NRGYurEQ


Any critiques on form appreciated.

[utexas61]

8-27-10

Warm Up:
.75m run ~5:51
1 rd:
12 OH Squat
12 jumping pull ups
12 pushups
12 back extensions
12 sit ups

Weighted Chins 3,3,3,3,3,3
35X3X2
40X3X2
45X3X2

Power Cleans 7X2 (with about 30-60 seconds of jumping rope and rest in between):
185

Power Cleans are definitely a weak point of mine.

[utexas61]

8-28-10

Went to a field to do some sprints. Got through some warming up and agility drills, and it was just too damn hot. Was also getting some back spasms so I called it quit after about 20 minutes.

[utexas61]

8-29-10

Rest day

I love rest days

[utexas61]

8-30-10

Squat 10x2 @ 65% of 1 RM (45 sec rest)
135X8X2
185X5
225X3

265 (I assumed my 1 RM is around 405 now) <-- felt like butter

Bench Press (was aiming to get 225X10X3):
225X10
225X8X2

Pull Ups Max Reps X 3:
8,6,5 (didn't feel very strong today on these)