Cycle 2, Week 4 - Heavy Monday

Deads (2” lift, resets)

Pre class warm up
5x60kg
5x80kg
3x100kg
2x120kg
Singles at 10kg increments from 130kg to 180kg
Interrupted after loading work weight of 190kg on bar

Post class warm up
3x100kg
2x120kg
140kg
160kg
180kg
4fx190kg (PB 420lb) - will move up next week. Pretty certain i would have got this if i got to it first time round

Back squats
5x60kg
3x80kg
2x100kg
Singles at 120kg, 130kg, 140kg
5x152.5kg (PB 337lb) - wouldn’t swear to depth on these. By this stage there was noone about to spot and I was a little nervous to say the least. Will move up next week so long as I have a spot and can get depth verified)

Cycle 2, Week 3 - Heavy Monday

Before class deads (2” lift and resets)

5x60kg
3x100kg
3x120kg
Singles at 10kg increments from 140kg to 180kg
5x187.5kg (PB - 414lb)

After class back squats and HR deads

10x20kg
5x60kg
3x80kg
2x100kg
Singles at 10kg increments from 120kg to 140kg
5x150kg (PB - 331lb)

Apathetic HR deads - jumped straight to 190kg cos I hadn’t done that before and hence had no target to beat

7x190kg (Default PB - 419lb)

This was done at 8:30pm - late for dinner so metcon will have to wait for another day.

Cycle 2, Week 2 - Heavy Monday

Deadlift - 2” platform and reset

5x60kg
3x100kg
2x120kg
Singles from 130 to 180kg
5x185kg (408lb)

Back Squat
5x20kg
5x60kg
2x80kg
Singles from 90kg to 140kg
5x147.5kg (PB 326lb)

An hour later
10x120kg (265lb)

Cycle 2, Week 1 - Heavy Monday

Starting Cycle 2 - was curious to see where things were after 3 weeks of extremely spotty workouts in general and ME work in particular. Things haven’t slipped to far apparently

Deads up to 5x403lb off 2” lift with reset - these felt pretty darn good, probably could have started where I left off at 409 but happy to run from here. Keen to see if the second cycle of pulling off 2” helps break my 1rm drought. Thoughts on shifting to a 3” lift now versus waiting till a re-test at the end of this cycle?

Back squat up to 5x320lb - groove not quite as tight as it was at the back of last cycle but strength was fine. Just another few minutes to ramp up and I would have been golden.

Onwards and upwards

Cycle 1, Week 6 - Test

CFT

Back Squat

162.5kg - PB
167.5kg - PB
172.5kg - PB (381lb)

Press

80kg
85kg - (188lb)
FF87.5kg

Dead

200kg
206kg - PB (455lb)
FF210kg

Total 1024lb - 43lb PB

BW 196lb

Very happy with the squat and the total. Like to see some movement on the dead when I re-test after 2 more cycles. Pretty damn tired at the moment so can’t expect more than this. Worth noting that the dead was pulled from a static start rather than the drop start that I had been using earlier in the year.

Cycle 1, Week 5 - Deads and Squats

Deads (2” lift and reset every rep)
5x60kg
3x100kg
110kg
120kg
130kg
140kg
150kg
160kg
170kg
5x180kg (PB -397lb)

Back Squat

10x20kg
5x60kg
70kg
80kg
90kg
100kg
110kg
120kg
130kg
140kg
5x145kg (PB - 320lb)

No HR or metcon - I’m knackered. Tomorrow will probably be a total day off training as the next Kemp addition is scheduled to arrive. Hopefully get Tuesday’s lifts in on Wednesday morning.

Cycle 1, Week 4 - Deads n Squats

CFSB in a hurry

22 mins from beginning to end

Deads (2” lift, all with reset)
5x60kg
5x100kg
120kg, 130kg, 140kg, 150kg, 160kg, 170kg (all double overhand with hook grip to here - big PB for sure)
5x177.5kg (PB 392lb)

Back Squat (Bare foot rather than my usual oly shoes. Need some flat sneaks)
5x60kg
5x80kg
90kg, 100kg, 110kg, 120kg, 130kg
142.5kg (315lb)

No chance for a high rep set or metcon - had planned a 10 min AMRAP for today but will do it for 20min tomorrow. Def happy with the session though - lifts are feeling really solid.

Cycle 1, Week 3 - Deads and Squats

Finally - a full spec CFSB v2.0 WOD

Deads off 2” platform with reset every rep

5x60kg
5x100kg
120kg
130kg
140kg
150kg
160kg
170kg
5x175kg (PB) (386lb)

Back Squat
10x20kg
5x60kg
70kg - 130kg singles
5x140kg (309lb)

HR Deadlift (off floor, tap n go)
12x170kg (375lb)

After class
3rft
5 GTOH, 60kg
5 burpees

1:45

Be interesting what the bills are tomorrow but funnily enough all the lifts felt easier than last week’s attempts. Going to alternate HR deads and squats on a weekly basis.

Cycle 1, Week 2 - Deads and Squats

Deads - resets of 2” lift
5x60kg
3x80kg
3x100kg
2x120kg
1x140kg
1x150kg
1x160kg
5x172.5kg

Back Squat
5x60kg
3x80kg
2x100kg
1x110kg
1x120kg
1x130kg
5x137.5kg

No metcon - bleh!

Try that again

Deads - off 2” platform

5x60kg
5x80kg
3x100kg
2x120kg
1x140kg
1x160kg
5x170kg - PB

Still figuring out my set up for these - not a big deal on warm up singles but consecutive reset reps in the work set were inconsistent

Back Squat

5x60kg
5x80kg
3x100kg
110kg
120kg
130kg
5x135kg

2 hours later did GD’s birthday WOD - better late than never and I’m so glad you are not any older this year. 51 was more than enough!!

51 115lb thrusters for time - Ascending rounds of Cindy for each time you drop the bar

Did not drop the bar but did resort to the occasional back squat thruster - hope that doesn’t DQ me. Think it was all done in 4:35 or so. Will check with the video ref and am happy to youtube it if anyone is interested.

Version 2.0 - Cycle1, Week 1, Heavy Monday

Day 1 of v2.0

Back Squats

Up to 5x130kg (took ages before I figured out what the hell I was doing. This is a step back but think it will pay off in the long run)

Deads off 2” platform

Up to 4fx160kg (reset each rep as opposed to my usual tap and go. Aim for the next cycle or two is to adress my weakness off the deck, Speed reps will be done without the platform)

No time for metcon or HR sets but have something really nice on the menu for tomorrow

F.A.I.L.

Today’s training is brought to you by the letters F.A.I.L.

Deads

Aimed for 207.5x3 but couldn’t get it off the deck for 1

Had a play with ring HSPU’s afterwards and whilst I can see the comedy value the end result was a big “O”

Not too wound up - I’m losing a few pounds at the moment so was always going to be tough continuing to triple new 1rm’s for too many weeks. In all seriousness I think I’ve probably pushed linear progression about as far as I can (1 and 3 RM = 452lb, 5 RM = 437lb) so am considering that something like 5-3-1 may be appropriate. Of course, it may mean I am ready for CFSB v2.0. Will pick GD’s brain over the next week or two for his thoughts.

Looking forward to this week’s throwdown at CF3d tomorrow as well as some friendly head to heads with the skunk works crew

Deads
5x133lb
5x221lb
3x309lb
1x397lb
3x452lb (1, 2 and 3 rep PB)
9x397lb (missed grip on drop start and attempted regrip at hang twice. More in this for sure

Cash out - self flagellateion AKA double under practice

5x177lb
3x265lb
3x353lb
1x319lb
3fx447lb (1, 2 and 3 rep PB)

Then some squats as they seem to have a great impact on my hip mobility

Sets on the minute with some PVC OHS in between

3x5x133lb back squat
3x5x133lb front squat
3x5x133lb overhead squat

5x133lb
5x221lb
3x331lb
1x397lb
4fx441lb (2, 3 and 4 rep PB - this is my current 1 rep max)

12x397lb (2 rep PB)

5x89lb
5x155lb
5x221lb
5x309lb
2x375lb
3fx435lb (2 and 3 rep PB)

7fx397lb

Not overly impressed with today but I’m dragging a bit so will move on and try to sort myself out for next week.

Then tried out some assistance work suggested by a Poliquin coach

Snatch grip deads with 8 secs pauses at various spots on descent, 133lb

Seated good mornings, 89lb

Bulgarian lunges then some step ups w/ 89lb onto a 33” box

Interesting stuff - gonna be picking his brains for the next couple of months improving our own movement and seeing what we can pass on to our trainees

Cycle 2, week 4 - Deadlift

Yes, I'm back to lifting finally!

Metcon in the sun

10 muscle ups
15 HSPU
20 squat cleans, 155lb
Run 550m

11:13 as Rxed

Approx splits 1:30/2:30/4:45/2:30

I was trying to keep things quiet while Jake slept but the truth behind the age I took for the cleans was a substantial lack of character and lack of warm up. This WOD is a great benchmark for my personal goats! Happy with muscle ups, technique awareness is paying off. HSPU will be used for high rep sets after ME pressing - this seemed to work great for JTM and GG. Lets see how it works for me. Reasonably content with the run - this will get more love in the near future.

Deadlifts
5x133lb
3x221lb
3x309lb
2x397lb
5x430lb (2, 3, 4 and 5 rep PB)
10x397 (equals PB - grip faded and last rep was in fingertips)

OHS
5x45lb
5x89lb
5x133lb
3x177lb (had planned for 3 sets but ran out of time - at least this will loosen my hips up which is the main aim for doing them straight after deads)

Cycle 2, Week 1 - Deadlift

Buy in 3 rounds of 10 no hip kipping pull ups / 10 non kip ring dips (not trying for strict reps just dialling out the overactive hip)

Did one round after each of my first 3 warm up sets of deads

Deadlift
5x133lb
5x221lb
3x309lb
1x397lb
5x425lb

10x397lb (PB)

That’s all she wrote for today. This week is a little out of my control but will do my damnedest to get my lifts in and as much of my scheduled metcon as possible

Cycle 1, Week 7 - Deadlifts

Deads a day early. Taking a night off from the Faktory tomorrow so decided to skip tonights squats and get my deads in instead.

3x133lb
3x221lb
3x309lb
1x397lb
5x425lb (3 and 5 rep PB)

9x397lb (PB)

Had some playtime on the GHD and finally figured out the setup for GH raises. Did a set of 5 and then 10 - be good for buy ins and cash outs for sure.

No metcon today but tomorrow may be a short sharp two-fer ...

This is week 6 of my current cycle and I’m feeling good.

EDIT - just realised this is actually week 7 of this cycle - EDIT

I started with 5x386 and 18x331 so have come a long way. With my decision to keep squats light and dial in my form I am recovering really well and my deads and presses are feeling great and really feel like they could progress for another 4 weeks easily. I’m sorely tempted to ride the crest of the wave - anyone have thoughts on this?

Cycle 1, Week 6 - Deadlifts

2x3x225lb
3x309lb
1x397lb
5x420lb (PB)

14x375lb (PB)

Overhead Squats
3x45lb
3x89lb
3x133lb

Then had to call it quits as my masseuse arrived. High rep deads don’t even rate on the pain scale compared to that. Hurt so good!!

As the vid above shows I've been practicing a quick drop to the bar rather than getting set with hands on bar. By taking advantage of the stretch reflex I'm definitely increasing the load that i can pull from the floor easily. The set at 309lb nearly flew off the deck!! I've been using this for a while but I've been nowehere near correctly set up. It's not perfect right now but definitely improving. The enhanced hip mobility I'm working for will only improve this further. Worth noting that 420lb is 95% of my 1RM (200kg or 440lb)

Going to get into the overheads properly tomorrow and get a sprint metcon in as well.