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-   -   It has begun - Another SS tale - Back from the future (https://board.crossfit.com/showthread.php?t=28269)

Frederic Giraud 02-29-2008 09:58 AM

It has begun - Another SS tale - Back from the future
 
Log I shall :

Started on Monday 17 February

Stats:
24 years old Male
BW: 157#
8% Bodyfat or so...
I'll be drinking as much milk as possible but far from the gallon a day. Close to 2 Liters a day though. I aim a total of 4 to 6 Liter of liquid a day ( water + milk)
Following a French-based Paleo kind of diet. Altougth at the moment and for the next 6 weeks ( at least) I'll be eating as much as possible, and as often as possible, from quality food of course :)

Lifts:
1RM Squat (SQ): 245#
1RM Deadlift (DL) : 255#
1RM Shoulder Press (SP): 130#
1RM Benchpress (BP): N/A
1RM Power Clean (PC) : N/A *learned the lift @ xfit MTL on the 23rd of February*

Feel free to comment on anything, give tips, motivate, make fun of... lol

May the force be with all of us,

[b]Monday 17-02-08[/b]

SQ @ 190 (80% of 1RM)
------------------------
[b]Warm-up[/b]
8x45# | 5x135# | 3x155# | 1x175# | 1x185#
[b]Work set[/b]
3x5x190#

BP @ 120# (80% of 1RM)
------------------------
[b]Warm-up[/b]
8x45# | 8x95# | 5x105# | 3x110# | 1x115#
[b]Work set[/b]
3x5x120#

DL @ 200# (80% of 1RM)
------------------------
[b]Warm-up[/b]
8x45# | 5x135# | 3x185# | 1x195#
[b]Work set[/b]
1x5x200#

Frederic Giraud 02-29-2008 10:01 AM

Re: It has begun - Another SS tale - Back from the future
 
[b]Wednesday 19-02-08[/b]

SQ @ 200
------------------------
[b]Warm-up[/b]
8x45# | 5x135# | 3x160# | 1x180# | 1x190#
[b]Work set[/b]
3x5x200#

SP @ 105# (80% of 1RM)
------------------------
[b]Warm-up[/b]
8x45# | 5x75# | 3x85# | 1x95#
[b]Work set[/b]
3x5x105#

DL @ 205# (Had yet to learn the proper power clean form)
------------------------
[b]Warm-up[/b]
8x45# | 5x135# | 3x185# | 1x195#
[b]Work set[/b]
1x5x205#

Frederic Giraud 02-29-2008 10:04 AM

Re: It has begun - Another SS tale - Back from the future
 
[b]Friday 22-02-08[/b]

SQ @ 205
------------------------
[b]Warm-up[/b]
8x45# | 5x135# | 3x165# | 1x185# | 1x195#
[b]Work set[/b]
3x5x205#

BP @ 125#
------------------------
[b]Warm-up[/b]
10x45# | 5x95# | 3x105# | 1x115#
[b]Work set[/b]
3x5x125#

DL @ 215# (80% of 1RM)
------------------------
[b]Warm-up[/b]
8x45# | 5x135# | 3x190# | 1x205#
[b]Work set[/b]
1x5x215#

Frederic Giraud 02-29-2008 10:07 AM

Re: It has begun - Another SS tale - Back from the future
 
[b]Monday 25-02-08[/b]

SQ @ 210
------------------------
[b]Warm-up[/b]
8x45# | 5x135# | 3x170# | 1x190# | 1x200#
[b]Work set[/b]
3x5x210#

SP @ 110#
------------------------
[b]Warm-up[/b]
8x45# | 5x75# | 3x90# | 1x100#
[b]Work set[/b]
3x5x110#

PC @ 105#
------------------------

Practiced the form I learned Saturday, lots of PVC weigth less reps
Then slowly adding weigth (5-10# increment) and focusing on form
Finished strong @ 105# with not too bad form, I just need more practice to trigger those muscle in coordination with my brain's master plan :)

Frederic Giraud 02-29-2008 10:11 AM

Re: It has begun - Another SS tale - Back from the future
 
[b]Wednesday 27-02-08[/b]

SQ @ 215
------------------------
[b]Warm-up[/b]
8x45# | 5x135# | 3x175# | 1x195# | 1x205#
[b]Work set[/b]
3x5x215#

BP @ 135#
------------------------
[b]Warm-up[/b]
8x45# | 5x95# | 3x110# | 1x125# ( note: I hate Benchpress...)
[b]Work set[/b]
3x5x135#

DL @ 225#
------------------------
[b]Warm-up[/b]
8x45# | 5x135# | 3x190# | 1x215#
[b]Work set[/b]
1x5x225#

Love the fact that I broke the 2 45s plates, made me feel stronger raWR!! eheh

Form was rock solid and strong,

LIGHTWEIGHT!!!

Frederic Giraud 03-06-2008 10:09 AM

Re: It has begun - Another SS tale - Back from the future
 
[b]Friday 29-02-08[/b]

SQ @ 220
------------------------
[b]Warm-up[/b]
8x45# | 5x145# | 3x185# | 1x205# | 1x215#
[b]Work set[/b]
3x5x220#

SP @ 115#
------------------------
[b]Warm-up[/b]
8x45# | 5x75# | 3x90# | 1x105#
[b]Work set[/b]
3x5x115#

PC @ 115#
------------------------
[b]Warm-up[/b]
8x45# | 5x65# | 5x85# | 3x95# | 1x105
[b]Work set[/b]
1x5x115#

Frederic Giraud 03-06-2008 10:11 AM

Re: It has begun - Another SS tale - Back from the future
 
[b]Monday 03-03-08[/b]

SQ @ 225
------------------------
[b]Warm-up[/b]
8x45# | 5x145# | 3x185# | 1x205# | 1x220#
[b]Work set[/b]
3x5x225#

BP @ 145#
------------------------
[b]Warm-up[/b]
8x45# | 5x95# | 3x115# | 1x135#
[b]Work set[/b]
3x5x145#

DL @ 230#
------------------------
[b]Warm-up[/b]
8x45# | 5x155# | 3x200# | 1x220
[b]Work set[/b]
1x5x230#

Frederic Giraud 03-06-2008 10:13 AM

Re: It has begun - Another SS tale - Back from the future
 
[b]Wednesday 29-02-08[/b]

SQ @ 230
------------------------
[b]Warm-up[/b]
8x45# | 5x155# | 3x195# | 1x215# | 1x225#
[b]Work set[/b]
3x5x230#

SP @ 115# ( I can't increment in less than 5lbs :( )
------------------------
[b]Warm-up[/b]
8x45# | 5x75# | 3x90# | 1x105#
[b]Work set[/b]
3x5x115#

PC @ 130#
------------------------
[b]Warm-up[/b]
8x45# | 5x65# | 5x85# | 3x100# | 1x110
[b]Work set[/b]
1x5x130#

Frederic Giraud 03-12-2008 06:26 PM

Re: It has begun - Another SS tale - Back from the future
 
[b]Friday 07-03-08[/b]

SQ @ 235
------------------------
[b]Warm-up[/b]
8x45# | 5x155# | 3x200# | 1x220# | 1x230#
[b]Work set[/b]
3x5x235#

BP @ 155#
------------------------
[b]Warm-up[/b]
8x45# | 5x95# | 3x135# | 1x145#
[b]Work set[/b]
3x5x155#

DL @ 245# (Starting to add 15 to 10# to DL instead of 5, until a 5 comes back)
------------------------
[b]Warm-up[/b]
8x45# | 5x155# | 3x205# | 1x235#
[b]Work set[/b]
1x5x245#

Frederic Giraud 03-12-2008 06:35 PM

Re: It has begun - Another SS tale - Back from the future
 
[b]Monday 10-03-08[/b]

SQ @ 240
------------------------
[b]Warm-up[/b]
8x45# | 5x160# | 3x205# | 1x225# | 1x235#
[b]Work set[/b]
3x5x240#

SP @ 120#
------------------------
[b]Warm-up[/b]
8x45# | 5x75# | 3x95# | 1x110#
[b]Work set[/b]
3x5x120#

Which turned into: @120# failed at fourth | droped to 115# failed at fourth | droped to 110# failed at fourth...

PC @ 135#
------------------------
[b]Warm-up[/b]
8x45# | 5x75# | 5x95# | 3x110# | 1x125#
[b]Work set[/b]
1x5x135#


Really a ****ty day. nothing much to say, went out friday, saturday and sunday...& really didnt eat enough + pretty much no milk... bah


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