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Get 70s Big!
After doing CrossFit for about a year, I decided that I needed to add some strength in order to be competitive. I am 6'4, 205# and very lean. My starting lifts are: Squat 345, Deadlift 385, Bench ~245, Hang Power Clean 240, Press 135. Goals are 550 Deadlift, 500 Squat, 315 Bench, 200+ Press, 315+ Power Clean.
I will be using Rip's Starting Strength including eating as much as I can and GOMAD. As per a question I asked him, I'll be shooting for a bodyweight of about 275. Once I get there, I'll decide how I like it and make plans according to that assessment.
Please feel free to comment on this, as I know there are a lot of more experienced lifters and coaches who can help me and maybe some newbs who I can help.
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Workout 1, 8/1
A Workout
Squat 45x5x2, 135x4, 185x3, 225x5x3
Bench 45x5, 95x4, 135x3, 175x5x3
DL 45x5, 225x3, 275x5
Chins (BW) 8,7,7
I started pretty light to get a feel for the program, need a lot more weight in squats and DL.
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Workout 2, 8/3
Workout B
Squat 45x5x2, 155x4, 195x3, 245x5x3
Press 45x5, 75x3, 95x2, 105x5x3
PC 45x3, 115x2x2, 155x3x5
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Workout 3, 8/5
Workout A
Squat 45x5x2, 155x4, 225x3, 285x5x3
Bench 45x5, 115x4, 155x3, 205x5x3
DL 45x5, 225x3, 265x1, 315x5
Chin (BW) 7,6,4
Smashed my finger unloading the DL which I want to blame for subpar chinning.
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Workout 4, 8/7
Workout B
Squat 45x5x2, 165x4, 225x3, 295x5x3
Press 45x5, 75x3, 95x2, 115x5x3
PC 45x3, 135x2x2, 175x3x5
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Workout 5, 8/10
Workout A BW 224
Squat 45x5x2, 165x4, 225x3, 285x1, 305x5x3
Bench 45x5, 115x4, 165x2, 210x5x3
DL 45x5, 225x4, 275x2, 335x5
Chin (BW) 7,5,4
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Workout 6, 8/12
Workout B
Squat 45x5x2, 175x4, 245x3, 285x1, 315x5x3
Press 45x5, 75x3, 95x1, 124x5x3
PC 45x3, 135x2, 155x1, 195x3x5
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Workout 7, 8/15
Workout A
Squat 45x5x2, 175x4, 245x3, 285x1, 325x5x3
Bench 45x5, 135x4, 175x2, 215x5x3
DL 45x5, 225x4, 275x2, 355x5
Chin (BW) 8,5,5
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Workout 8, 8/17
Workout B BW ~226
Squat 45x5x2, 185x4, 245x2, 295x1, 335x5x3
Press 45x5, 95x3, 115x3, 130x4, 130x5x2
PC 45x3, 155x3, 175x1, 200x3x5
Pull-ups (BW) 5,5,4
I missed my first set on press because I was trying to catch my breath too much at the top of ROM. THAT ISN'T RESTING.
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Workout 9, 8/19
Workout A BW 231
Squat 45x5x2, 185x4, 245x2, 315x1, 345x5x3
Bench 45x5, 135x4, 185x3, 220x5, 220x4x2
DL 45x5, 225x4, 315x2, 355x1, 370x5
Chin (BW) 7,5,4
I felt like I didn't eat enough. Had low energy.
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