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Old 02-01-2012, 12:22 AM   #944
Yahya Kohgadai
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Join Date: May 2009
Location: Hayward  CA
Posts: 1,385
Re: CFSB - Ask your questions here!

So I was doing nothing but strength and oly work for the last 6 months. I got some good strength and size gains and unfortunately a lot of fat as well (was to be expected). I could stand to gain more strength and muscle but I'm a PT and I'm getting so fat that it's hurting my business. Plus my conditioning is getting horrific. I can't demonstrate a few burpees w/o getting winded. Anyway, the reason I'm not following the template and coming here w/my own plan is that I have a few stipulations:

I want to have a dedicated oly day on Saturday at my old box. I want to include dips, pullups and bench press.

Main priority is to lose the fat and keep the muscle (a tiny bit of strength loss is acceptable as well). Here's what I was thinking:

Mon:
LBBS 3x5
Met-con

Tues:
Press 3x5
Dip 1x5 weighted, 1xMR at BW
Metcon

Wed:
Deadlift 1x5
Metcon

Thurs:
rest

Fri:
Bench
Pullups 1x5 weighted, 1xMR at BW
Metcon

Sat:
Oly day (whatever the coach has us do)
5x3 HBBS or Front Squats

Thoughts?
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