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-   -   Jason's Workout Log (http://board.crossfit.com/showthread.php?t=48280)

Jason A Smith 11-13-2009 08:50 PM

Re: Jason's Workout Log
 
Today was my first SS workout. I have to start at "B" because I don't have a bench (but will tomorrow !)

Back Squats
2 x 5 bar
2 X 3 135
1 X 2 145
1 X 1 150
3 X 5 160

Press
2 X 5 bar
2 x 3 65
1 X 2 70
1 X 1 75
3 X 5 75

PC
2 X 5 65
2 X 3 75
1 X 2 85
1 X 1 95
3 X 5 100

Dead hang chins
3 X 8

Interesting workout. I started light, looking forward to making some big gains both lifting and on me too. I started GOMAD (only about 2L today) I'll be gunning for 4L tomorrow and resting.

Jason A Smith 11-15-2009 10:30 AM

Re: Jason's Workout Log
 
Today:

SS workout A, first time ww/ bench press

Squat
2X5 bar
1X5 135
1X2 150
1X1 150
3X5 165

Bench
2X5 bar
1X5 65
1X2 70
1X1 75
3X5 80
Deadlift
2X5 135
1X5 155
1X3 170
1X5 185

Hope I didn't start out too high on deads or squats or I may stall quickly. I think I will get some video this week to do a form check.

Júlíus Magnússon 11-15-2009 06:23 PM

Re: Jason's Workout Log
 
Hey, Jason. I just noticed you used the same rep scheme for power cleans and squats. Rip's official program is actually five sets of three.

Good luck with your SS cycle.

Jason A Smith 11-16-2009 11:24 AM

Re: Jason's Workout Log
 
Julius,

Thanks for the correction, will do on my next day with PC's, I read this somewhere else as well.

If you have been following, I have been logging rest as well as workouts and food. I play hockey Mon & Thurs so I am going to lift again on Wed and do a Wed, Fri, Sun rotation starting again with A,B,A this Wed. I don't work Fri's so I am always rested and doing Tues I know I will have little sleep Mon night after hockey but will be rested again by Wed night.

Also, I am eating big, trying for 70s big. I logged into fitnesspal for the first time in a long time and I should have 3,000 calories in by dinner. Only 2 K to go after that. I am trying to keep it clean. I know I could down chicken wings and various crap food but I think I will stick with nutrient dense stuff and eat tons. I think I will build up to a gallon of milk as well. I got about 3/4 yesterday and will again today. Hopefully by the end of the week. I'm pretty pooped as well and don't know if it's from all the eating or that my body is just recovering and growing. Hope it's the latter.

Jason A Smith 11-17-2009 08:09 PM

Re: Jason's Workout Log
 
Today

Squat
3 X 5 170

Press
3 X 5 80

Power Clean
5 X 3 105

Still not dying and moving quickly. I know that is going to change in the next 2-3 weeks. I took some video and should post to the digital coaching. I checked and think my form is ok except my clean, but I think they are still a little light. Been eating 5000 calories a day and I know I am putting on some weight, hopefully around 8-10 lbs by the end of the week.

Jason A Smith 11-20-2009 11:06 AM

Re: Jason's Workout Log
 
Today:

Squat 3 X 5: 175

Bench 3 X 5: 85

Deadlift 1 X 5: 200

Ring dips 3 X 8

I think I'll bump up the bench 10 for next time, I think I started out too light. Feeling good, up about 7 lbs this week.

Jason A Smith 11-22-2009 11:55 AM

Re: Jason's Workout Log
 
Today:

Squat: 180

Press: 85

Power Clean: 110 (did 3 sets @ 115 by mistake)

Chin ups (strict dead hang): 3 X 8

Am going to try a half Cindy later, trying to get one short metcon in a week.

Jason A Smith 11-22-2009 01:11 PM

Re: Jason's Workout Log
 
Did a 1/2 Cindy AMRAP in 10 min

5 pull ups
10 push ups
15 squats

11 rounds + pull ups & push ups

Last time as RX'd was 21 rounds and I was on my way there again, so my conditioning hasn't dropped off that badly. I think I will stay on SS until Xmas and then onto CFSB for a cycle perhaps or back to mainpage mid-Jan.

Jason A Smith 11-25-2009 08:09 PM

Re: Jason's Workout Log
 
Today:

Squat: 185

Bench: 95

Deadlift: 215

Ring Dips: 3 X 9

Weights are starting to get a bit heavy. I am still eating as well and still about 160 lbs.

Jason A Smith 11-27-2009 02:01 PM

Re: Jason's Workout Log
 
Today:

Squat: 190

Press: 90

PC: 115

Strict dead hang chin ups: 3 X 9

weights are getting there. Still feel pretty good and not struggling, which is nice. I am enjoying the linear progression a lot. Very curious to see how far I can go with this.


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