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  1. #1
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    Location
    Georgia
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    Default Kirkland's Log

    • phoenix arizona seminar date
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    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.
    Last edited by Nic Kirkland; 05-03-2010 at 10:15 PM.

  2. #2
    Join Date
    Apr 2010
    Location
    Georgia
    Posts
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    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

  3. #3
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    Apr 2010
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    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

  4. #4
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    Apr 2010
    Location
    Georgia
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    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

  5. #5
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    Apr 2010
    Location
    Georgia
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    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.

  6. #6
    Join Date
    Apr 2010
    Location
    Georgia
    Posts
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    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

  7. #7
    Join Date
    Apr 2010
    Location
    Georgia
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    18JUN10
    Squat: 45x5x2
    105x5x1
    145x3x1
    185x2x1
    245x5x3

    Press: 45x5x2
    70x5x1
    85x3x1
    128x5x3

    Power Clean: 45x5x2
    85x5x1
    115x3x1
    160x3x5

    Ring Dips: 19, 11, 7

  8. #8
    Join Date
    Apr 2010
    Posts
    139

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    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.

  9. #9
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    Apr 2010
    Location
    Georgia
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    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

  10. #10
    Join Date
    Apr 2010
    Location
    Georgia
    Posts
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    starting strength nutrition camp
    23JUN10
    Squat: 45x5x2
    100x5x1
    155x3x1
    205x2x1
    260x5x3

    Press: 45x5x2
    70x5x1
    90x3x1
    131x5x3

    Power Clean: 45x5x2
    90x5x1
    115x3x1
    165x3x5

    5 Handstand Holds, various gymnastics work.
    Last edited by Nic Kirkland; 06-30-2010 at 09:50 AM.

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