Kirkland's Log

[Nic Kirkland]

I'm a 22 year old college student. At the end of this month (May 2010) I graduate from college with my degree in Chemical Engineering and commission as a 2LT in the U.S. Army.

I have been CrossFitting the past 2 years. It's gotten me in good shape, but I want to be strong and I now have a 5 month break before I actually get into the Army, so my plan is to hit SS for at least 3 months. (June-August) Up until this point I have been doing all kinds of programming. The latest trend is CrossFit Football, which incorporates some strength work 4 days/week in addition to the conditioning 5 days/week.

Here are my current 1RM's, from about 2 months ago, been doing strength work since then, I know they have gone up at least a little:

BS: 255
DL: 340
BP: 250
SP: 145
PC: 205

Currently 5'11"/185, probably 12-14% BF.

I know my squat is abysmal. I have had to fight 4+ years of bad habits developed in high school. My knees caved in like mad when I did squats back then and I never fixed it. Then I pretty much never squatted my first 2 years of college until I got into CF. Even then at first I cherry picked and avoided heavy squat work and had poor form. It's only in about the past 6 months (since I got my CF L1 and read SS) that I have started incorporating squats and more dedicated strength work,

I've read SS and am about halfway through Practical Programming. I'm going to Rip's SSS in Atlanta at the beginning of June and then I'm going to start doing the novice program, lifting heavy 3 days/week and eating/sleeping a lot. Also probably going to do whole milk GOMAD for a month or so to pack some meat on my bones.

I definitely think the novice program is the best for me (at least starting out) as I have never done a real structured, good strength program and I definitely think I have some linear progression left in me, especially on the squat.

Does anyone have any thoughts on starting weights? My latest 5x5 BS was 200, last week, and that was with pretty good form (at least in terms of the knees). I have been working the knees thing by doing 3x10 squats with a band doubled up around the knees and using the yes machine. Reason I'm putting off a dedicated strength program until June is I have a half-marathon this weekend and another race at the end of May, so I'm not ready to completely abandon the idea of conditioning yet. Plus that coincides nicely with my SSS. I figure after I do that dedicated strength work I will get back into CFFB to regain my conditioning while maintaining strength, as I have to be able to run 2 miles relatively fast in December.

Once I start the work I'll post it here. I appreciate and welcome any input, criticism, or ridiculing any of the more experienced folks on here have for me.

[Nic Kirkland]

First workout today:

Rowed 500 m in ~2:10

Squat:
45x5x2
115x5x1
145x5x1
165x3x1
195x5x3

Bench:
105x5x1
135x5x1
175x3x1
210x5x3

Deadlift:
135x5x1
185x3x1
225x2x1
295x5x1

Chins: 3 sets to failure: 12, 7, 7

[Nic Kirkland]

Squats:
45x5x2
125x5x1
155x5x1
175x3x1
205x5x3

Press:
45x5x2
65x5x1
95x3x1
120x5x3

Power Clean:
45x3x1
95x3x1
150x3x5


Ring Dips (3 sets to failure): 17, 10, 6

[Nic Kirkland]

Did not get a chance to post this yesterday, so here it is:

Row 500 m

Squat: 45x5x2
125x5x1
165x5x1
185x3x1
215x5x3

Bench: 45x5x2
115x5x1
175x3x1
215x5x3

DL:135x5x1
195x3x1
255x2x1
305x5x1

Pull ups: 8, 5, 5

[Nic Kirkland]

Rowed 500 m

Squat: 45x5x2
90x5x1
135x3x1
180x2x1
225x5x3

Press: 45x5x2
65x5x1
85x3x1
125x5x3

Power Clean: 45x5x2
75x5x1
115x3x1
155x3x5

Then did 5 handstand holds and 20 double unders.

[Nic Kirkland]

16JUN10

Squat: 45x5x2
90x5x1
150x3x1
185x2x1

Bench: 45x5x2
105x5x1
150x3x1
185x2x1
218x5x3

DL: 135x5x1
185x3x1
265x2x1
315x5x1

Chins: 11, 9, 9
Couple of skin the cats

[Nic Kirkland]

18JUN10
Squat: 45x5x2
105x5x1
145x3x1
185x2x1
245x5x3

Press: 45x5x2
70x5x1
85x3x1
128x5x3

Power Clean: 45x5x2
85x5x1
115x3x1
160x3x5

Ring Dips: 19, 11, 7

[Tfin]

Nice job Nic. Looks like you seem to be progressing pretty good. How is everything feeling? Glad to see you on here with a log. I'll have to check in and see how you are doing. Best of luck.

[Nic Kirkland]

21JUN10

Squat: 45x5x2
100x5x1
150x3x1
200x2x1
255x5x3

Bench: 45x5x2
115x5x1
185x2x1
221x5x3

Deadlift: 125x5x1
185x3x1
265x2x1
320x5x1

Pull ups: 10, 8, 6
20 double unders

[Nic Kirkland]

23JUN10
Squat: 45x5x2
100x5x1
155x3x1
205x2x1
260x5x3

Press: 45x5x2
70x5x1
90x3x1
131x5x3

Power Clean: 45x5x2
90x5x1
115x3x1
165x3x5

5 Handstand Holds, various gymnastics work.