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#31 |
Member
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Re: Experimenting with CFSB
had a double rest day cause of snow storm. gym was closed yesterday.
2/26/10 bench press 3x3 sets across 225lbs- last set was 2 reps.. should have rested a bit more. metcon 3 rounds for time 5 pullups 10 box jumps 15 db push presses 35lbs rest for 2 minutes and repeat again for a total of 5 cycles 1st cycle- 2:37 2nd cycle- 3:19 3rd cycle- 3:11 4th cycle- 3:11 5th cycle- 3:21 |
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#32 |
Member
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Re: Experimenting with CFSB
Did two strength workouts so i can rest tomorrow and be ready for max lifts next week.
Front squats 3 sets for 5 reps 235 245 255(pr) Shoulder Press 5 sets of 3 only did 2 sets 135 150(pr) high reps press 10-7-4 115lbs 1st set rested for 1:30 2nd set rested for 1:00 after strength work did some jogging for 10 minutes. |
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#33 |
Member
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Re: Experimenting with CFSB
Back Squat 5-3-3-1-1
275 5reps 295 3 reps 315 3 reps 365 1 rep 385f was leaning too forward and missed the weight. metcon for time: 3 rounds of barbell complex of 3/4 bw= 145lbs 3 deadlifts 3 hang squat cleans 3 push press 3 front squats run 200 meters (treadmill) 3 rounds of 3 pullups 6 pushups 9 air squats run 400 meters(treadmill) 7:01 |
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#34 |
Member
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Re: Experimenting with CFSB
deadlift 5-3-2-1-1-1-1
365/5 405/3 410/2 455 465 475 485(new pr!) high reps 1x20 305lbs metcon 10 minutes of 30secs sprints 30 secs walk |
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#35 |
Member
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Re: Experimenting with CFSB
bench press 3x3
230 2 reps 225 2 reps 225 2 reps today was a bad day.. Could be from the max efforts of squats and deadlifts. metcon amrap in 15 minutes 2 muscle ups 10 over head walking lunge (45lb plate) 40 singles of jump rope 9 rounds + 2 mu + 6 ohwl |
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#36 |
Member
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Re: Experimenting with CFSB
front squat 5 reps of 3
220 240 250 260 270pr! back squat high reps 1x20 260lbs(pr) metcon for time. 1 power clean 135lbs 10 burpee pullups 2 pc 9 bpu 3pc 8 bpu 4pc 7 bpu 5 pc 6 bpu 6 pc 5 bpu 7pc 4 bpu 8 pc 3 pc 11:25 stopped at that time. was supposed to do finish to 10 pc and 1 bpu but i tried to make it around 10 minutes. my legs and hips were done from all those squats. |
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#37 |
Member
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Re: Experimenting with CFSB
shoulder press 5-1-1-1-1-1
135/5 145/1 155/1 165/1(pr) 170f after looking through my old logs my shoulder press 1rm was 160lbs not 165lbs.. atleast im still in the 1000 club. metcon amrap in 15 minutes 5 pullups 10 box jumps 50 meter farmers walk 65lbs db 50 meter sprint 9 rounds + 5 pu +10 bj well finished my first cycle of cfsb. Big improvemnts were deadlifts(high rep and ME),front squats, high rep back squats, and shoulder press. Didnt get a pr for 1rm for squats. I will continute to do another cycle of cfsb. Starting Monday I will do a deload week with changing some of the ordering of the slow lifts. For Squats Im going to do box squats and put the deadlifts (sumo style) on thursaday. Also Gonna work with the powerlifters and teach me how to box squat with chains and bands. |
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#38 |
Member
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Re: Experimenting with CFSB
Nice work man. Did you ever try doing sets across with your bs. I have been playing around with them in my second cycle.
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#39 |
Member
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Re: Experimenting with CFSB
no i havent, i just decided on 3x5 or 5x3 depending on how iam feeling that day. Really excited about working with chains and bands.. hopefully this will add more pounds on my back squats.
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#40 |
Member
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Re: Experimenting with CFSB
deload week- box squats with chains.
1x6 bar with chains 2x6 95lbs 1x6 135 1x5 185 1x3 205 1x3 225 did some light barbell complex 8 reps with 65lbs of hang power clean+front lunge+press 5 reps with 95lbs of hpc+fl+p bear complex with 95lbs power clean front squat press back squat press did 7 reps for 4 sets. |
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