wichita falls novice program for a misfit

[Misfitcj]

Intro:

I discovered SS via crossfit, a long while ago. After ripping the tendons out of my hands doing weighted muscle ups. I decided I needed to re evaluate what I wanted to accomplish. My goals are this:
3x 5's of the following
back squat 362 lbs
Press 181
dead 500
bench 275
Power cleans ?? ( see where the ss takes me) they are just fun to do.

numbers look like this
Height: 69/70 inchs
weight 181 ( can't exceded that mil issue)
Squat 250lbs 5
Bench Press 175lbs 5
Power Clean 150lbs 5
Deadlift 305lbs 5
Press 130lbs 5


I am on Session two of the wichita falls novice program. Things feel easy ( as i read they should) I am expecting to hit my 5 reps approx session 7. My biggest challenge will be in regards to eatting. I can't weigh over 181 with my current BF%. That being said I am adding approxmently 20 min or less of cardio to the end of my work outs split like this
M/W/F
Run
neck exsercises

T/Thur
Push ups 4x25
Sit ups/ GHD's/ Back extent 3 x 25

besides my spelling anything to add I am all ears. I plan on doing some video's on my base line lifts this friday.



Session 1:

Monday Sets x Reps
Squat warmup 2x5 45
warmup 1x5 90
warmup 1x3 140
warmup 1x2 185
working sets 3x5 235

Bench Press warmup 2x5 45
warmup 1x5 85
warmup 1x3 120
warmup 1x2 155
working sets 3x5 175
Chin-Ups working sets 3 sets to failure
1st Set 10
2nd Set 11
3rd set 11

Ran 1.5 miles
Sit ups
4 sets of 25


Ltr Pat

[OCG]

After ripping the tendons out of my hands doing weighted muscle ups.

I would just like to say: Ow.

Also, who or what gave you the idea to do this? I would slap them then never speak to them again.

[Misfitcj]

The downfall of all guys

Cans of beer+ "watch this"

Apparently it your mind is stronger than your body. I thought I just jammed the fingers bad. Taped them and continued to do dumbshit. Lesson learned don't drink and hang out with weight lifting equipment an dumbass friends, you can also apply that statements to motorcycles.

Hand is better now, however I don't have full control over my ring finger right hand. Guess the Olympics are out.

ltr Pat

[Bloodninja666]

May the power of Glen Danzig be with you, Misfit.

[Misfitcj]

May the power of Glen Danzig be with you, Misfit.

Hopefully I don't get punched in mouth .....

http://www.youtube.com/watch?v=zfD7agP1yxw

training today:

Wednesday Sets x Reps Session #2
Squat warmup 2x5 45
warmup 1x5 95
warmup 1x3 140
warmup 1x2 190
working sets 3x5 237.5

Bench Press warmup 2x5
warmup 1x5
warmup 1x3
warmup 1x2
working sets 3x5

Press warmup 2x5 45
warmup 1x5 70
warmup 1x3 90
warmup 1x2 110
working sets 3x5 130

Deadlift warmup 2x5 120
warmup 1x3 180
warmup 1x2 255
working set 1x5 305

Ran 1 mile
4x25 push ups
neck work 4x25 30lbs

[Misfitcj]

Friday Sets x Reps Session #3
Squat warmup 2x5 45
warmup 1x5 95
warmup 1x3 140
warmup 1x2 190
working sets 3x5 ( 240 )

Bench Press warmup 2x5 45
warmup 1x5 90
warmup 1x3 125
warmup 1x2 160
working sets 3x5 180
Pull-Ups working sets 3 sets to failure
1st Set 11
2nd Set 11
3rd Set 11
Run
1.5 mile
GHD's
4x25
Neck work
30lbs

Did some clean work today also. I think I have the muted hip issue? yes ?no?
CLEAN VIDEO's

[Misfitcj]

Monday Sets x Reps Session #4
Squat warmup 2x5 45
warmup 1x5 95
warmup 1x3 145
warmup 1x2 190
working sets 3x5 242.5

Press warmup 2x5 45
warmup 1x5 70
warmup 1x3 90
warmup 1x2 110
working sets 3x5 132.5

Chin-Ups working sets 3 sets to failure
1st Set 11
2nd Set 11
3rd Set 11
Run
1.5 mile
Push ups
3x 25

[Misfitcj]

Wednesday Sets x Reps Session #5
Squat warmup 2x5 45
warmup 1x5 95
warmup 1x3 145
warmup 1x2 195
working sets 3x5 245

Bench Press warmup 2x5 45
warmup 1x5 90
warmup 1x3 125
warmup 1x2 165
working sets 3x5 185
Power Clean warmup 2x5 45
warmup 1x5 80
warmup 1x3 105
warmup 1x2 125
working sets 3x5 150
Run
1 mile
GHD's
3x 25
Neck work
30

[Misfitcj]

Friday Sets x Reps Session #6
Squat warmup 2x5 45
warmup 1x5 95
warmup 1x3 145
warmup 1x2 195
working sets 3x5 247.5
Press warmup 2x5 45
warmup 1x5 70
warmup 1x3 90
warmup 1x2 110
working sets 3x5 135
Pull-Ups working sets sets to failure
1st Set 10
2nd Set 10
3rd Set 10
4th Set 10
Neck work working sets 4x25 35

Tomorrow I hash
Information on Hash house harriers
drinking club with a running problem

ltr Pat


Clean video progress:


http://www.youtube.com/watch?v=6IoWsCHqiUs

http://www.youtube.com/watch?v=R3UUg7cqRmQ

http://www.youtube.com/watch?v=dA91QfXg44A

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

[Misfitcj]

Monday Sets x Reps Session #7
Squat warmup 2x5 45
warmup 1x5 100
warmup 1x3 150
warmup 1x2 200
working sets 3x5 250

Bench Press warmup 2x5 45
warmup 1x5 95
warmup 1x3 130
warmup 1x2 170
working sets 3x5 190
Chin ups
3x 10
Ran 1.5 miles
Knees to elbows
3x10
Neck work
4x25 at 35LBS