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Old 09-14-2010, 05:55 AM   #901
Hew Fung
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Re: CFSB - Ask your questions here!

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Originally Posted by Hew Fung View Post
Cycle 5 done. This time I did CFSB as rx'd (BS/DL/Pr/FS).

Started 6/12/10, Finished 7/24/10
Weight - 170ish (unchanged)

BS - 1x280->1x290 (hadn't back squated in 12 weeks preceding this cycle)
DL - 5x295->5x310, 1x320->1x345
Press - 5x132.5->5x137.5, 1x160->unchanged, failed on 162.5
FS - 5x190->5x195 (hadn't front squated in 12 weeks preceding this cycle)

Fran - 6:30 -> 5:18, big PR!

Nice progress, especially on my DL. At a BW of 170 I think that a press of 160 is pretty solid and it's going to take some effort to get it to progress much further.
Cycle 6 done.

Started 8/2/10, Finished 9/10/10
Weight - 170ish (unchanged)

BS - 1x290->no PR (almost had 300, definitely next time)
DL - 5x310->5x315, 3x320, 1x345->1x350
Press - 5x137.5->5x140, 1x160->no PR (failed on 162.5)
FS - 5x195->5x205

Modified Elizabeth 8:55->7:34

Slower progress this time around and it seems I've plateaued a bit on some lifts. I probably need to be eating more. I'm thinking about switching over to 5/3/1 for my next cycle to drop back the weight a bit and work on some form issues that have begun to creep in, especially on my squat.
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Old 09-15-2010, 02:58 PM   #902
Brent Blackburn
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Re: CFSB - Ask your questions here!

Bingo -

Thanks for responding. I do think I can continue to progress doing the regular SB and I was thinking I could do a cycle with Olympic movements and then the regular SB again. I guess I am ADD and I want to address things all at once. I was worried about losing my Snatch and C+J and I wanted to see if they could be improved applying the same SB methodology. Plus, back squat was crushing me and I was not recovering from it. Front Squat and Press felt great and DL is always hard but Back Squat just started making me incredibly anxious. I will come back to it but for now I want to see what gains I can make focusing on Front squat, it is my favorite.
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Old 10-06-2010, 03:14 PM   #903
Jeff Martin
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Re: CFSB - Ask your questions here!

Thought these vids were worth posting. Jake doing the CFT. All vids WS/FS

Squat
http://www.facebook.com/video/video....2893294&ref=mf

Press
http://www.facebook.com/video/video....9854218&ref=mf

Deadlift to follow.
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Old 10-06-2010, 08:13 PM   #904
Ted Apollo
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Re: CFSB - Ask your questions here!

the kids getting strong! form looks really good on those squats & those presses were clean.

jeff i found out we have a mutual friend in alex sedach. he's an old buddy of mine & he told me he was training up there with you in ramona.
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Old 10-14-2010, 02:05 PM   #905
Aron Darling
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Re: CFSB - Ask your questions here!

Was there a second version of this journal written and released? If I remember correctly, the original post had a program that included all the Olympic Lifts. The current journal has BS, DL, FS and SP. Focusing on these will greatly increase you strength in the CFT; however, I am wanting to increase my strength in my clean, snatch, PP, PJ.

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Old 10-16-2010, 03:50 AM   #906
Marcus Allen
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Re: CFSB - Ask your questions here!

There was no second version, but many have switched lifts to Oly stuff with success.

I would recommend following Catalyst work outs for improvement in the Oly lifts. Greg does all the programming and is quick to respond to questions.
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Old 10-17-2010, 01:09 PM   #907
Jeff Martin
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Re: CFSB - Ask your questions here!

Ted,
Alex is coming back strong! Very cool to watch.

Aron,
There is a v.2, but like the first article, we are data gathering and refining before we release it. However if you have been following our facebook you have a pretty clear pic of how effective it is, the whole box is posting insane pr's. Last week we had a 60 year old pull 370 and 105 pound women pull 305.

Here is the rest of Jake's CFT + front squats. (WS/FS)

http://www.youtube.com/watch?v=kdrb4L8xsLo

By the way Jake weighs about 185 and still runs about a 5:15 mile.
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Old 10-18-2010, 03:09 PM   #908
Aron Darling
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Re: CFSB - Ask your questions here!

Awesome; thanks guys!
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Old 12-19-2010, 06:09 AM   #909
Garrett Groesbeck
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Re: CFSB - Ask your questions here!

what do you guys generally do as a warmup?
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Old 01-11-2011, 09:09 AM   #910
David Hare
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Re: CFSB - Ask your questions here!

I apologize if I missed it, but is there a spreadsheet template available to track progress?
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