Hunter's log

[Chris H Laing]

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.

[Chris H Laing]

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

[Chris H Laing]

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

[Chris H Laing]

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

[Chris H Laing]

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

[Sal Webber]

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

[milesdyson]

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

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.

[Chris H Laing]

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.

[Chris H Laing]

12-4

deadlift
235#x5
easy

back ext
+10#x10x3

[Platus]

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.