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-   -   Strength goals achieved...7 months of CFFB (http://board.crossfit.com/showthread.php?t=62947)

Seth Leaman 11-14-2010 11:54 AM

Strength goals achieved...7 months of CFFB
 
Just wanted to make a post, since I finally reached my short-term strength goals of a 500 lb deadlift and 400 lb squat. When I started CFFB in APril @ 6'3" 195 lb, my lifts were:

Squat- 205
Deadlift- 315
OH Press- 95 (I was coming off shoulder surgery)
Bench- 135 (Again, shoulder surgery)
Power Clean- 135

I tested 1 RM lifts this weekend at BW 225 lb, and they were:

Squat- 405
Deadlift- 510
OH Press- 175(still weak, but improving)
Bench- 290
Power Clean- 235
I even ran a 5k with my girl a few weeks back in 21:12

I'm pretty excited I got these numbers. I didn't think I could keep linear progression going for so long. I did put on a decent amount of body-weight during this time(which I intended to do), but it was almost all muscle with very little fat so can't complain. I ate 6,500-7,000 calories/day(not paleo), so at least it paid off. I'm probably going to keep bulking through the winter and see where I can get these strength numbers, and lean up/improve conditioning for the spring/summer. Now time for a week off from the gym, and much needed vacation!!

Jim Crowell 11-14-2010 01:16 PM

Re: Strength goals achieved...7 months of CFFB
 
Seth

Awesome work, congrats on getting there.

Joe Bernard 11-14-2010 01:17 PM

Re: Strength goals achieved...7 months of CFFB
 
Those are impressive results, great job! I just want to get my squat and deadlift to your beginning numbers, hah.

Shane Jensen 11-15-2010 05:40 AM

Re: Strength goals achieved...7 months of CFFB
 
Quote:

Originally Posted by Seth Leaman (Post 867617)
I didn't think I could keep linear progression going for so long...I ate 6,500-7,000 calories/day

Awesome progress.

Just want to point out that these two things just might be related.

Shannon Mullens 11-15-2010 08:25 AM

Re: Strength goals achieved...7 months of CFFB
 
Wow - very awesome! Also, congratulations!

Seth Leaman 11-15-2010 08:31 AM

Re: Strength goals achieved...7 months of CFFB
 
Thanks everyone! I have to say, eating is by far the hardest part for me. I'm sure that's what helped me reach these goals so quickly though.

Blair Robert Lowe 11-16-2010 04:13 PM

Re: Strength goals achieved...7 months of CFFB
 
Did you have PR's similar to your current ones pre-surgery?

Seth Leaman 11-16-2010 06:23 PM

Re: Strength goals achieved...7 months of CFFB
 
Blair,

I only starting lifting following my shoulder surgery. I had worked construction, and lots of skateboarding and snowboarding, so my leg strength was "decent" to begin with. My physical therapist had me doing rotator cuff exercises and basic stuff to build my shoulder, and I got hooked. Shoulder surgery was about 6-7 months prior to starting CFFB so when I started I was still taking it kind of easy on my shoulder, hence the low numbers on "shoulder lifts". Before CFFB I was just doing a program I made up on my own, which was more BB split oriented.

Jason A Smith 11-17-2010 05:48 AM

Re: Strength goals achieved...7 months of CFFB
 
Awesome progeress Seth. I have been doing CFFB about the same amount of time, have only put on 5lbs. I really struggle to eat enough to recover.

What do you eat day-to-day and where did you get to with your linear lifts (3X5's) ?

Seth Leaman 11-17-2010 08:38 AM

Re: Strength goals achieved...7 months of CFFB
 
Jason,

My diet is far from perfect or the same everyday. I do what I can to get the food in. Typical day:

-Smoothie w/ entire can of coconut milk, bunch of spinach or broccoli, frozen fruit, and OJ
-8 hardboiled eggs
-about a pound of meat. Usually ground meat sauteed with veggies and covered with butter or olive oil
-A few shots of olive oil mixed with OJ(to mask taste)
-Lunch is usually a huge sandwich or something quick and easy.
-Protein shake post-workout along with some fruit
-Another smoothie. Similar ingredients, but with a pint of raw cream.
-Dinner is usually a steak or burgers.

The smooothies alone give me about 3,000 calories, so thats what really helps.

3x5's:

-Squat @ 355
-Deadlift(5rm) 460
-Press @ 150
-Power Clean(5x3) @ 205
-Bench @ 240


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