Experimenting with CFSB

[Jorge Montesinos]

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

[Jorge Montesinos]

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.

[Jorge Montesinos]

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

[Jorge Montesinos]

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

[Jorge Montesinos]

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

[Jorge Montesinos]

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.

[Jorge Montesinos]

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.

[Jonathan Cedolia]

Nice work man. Did you ever try doing sets across with your bs. I have been playing around with them in my second cycle.

[Jorge Montesinos]

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.

[Jorge Montesinos]

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.