12 Weeks of SS

Tom Woodward · 01-21-2008, 05:19 PM

I've been CFing for 5 months and have seen wonderful gains in met con and strength. However, I've been treading on the non-technical side of CF, sticking mainly to BW WODs and subbing non technical exercises where necessary. I've done quite a few Cindy's and Murph's, but never an Elizabeth or Diane as Rx'ed.

One of my goals is to have the necessary strength and technique to perform every WOD as Rx'ed, with high aspirations for Fran, Diane, Elizabeth, Linda, and the CFT. With these goals in mind, a Starting Strength cycle seems like the perfect way to get myself on the right track. I have little to no barbell experience (except the bench press) and I wanted a program that would help me increase my overall weightlifting strength in addition to developing sound technique that would guard against injury during high rep powerlifting WOD's.

My current stats:
25 YO Male
6'5" 205

Squat 5RM: 165
Bench 5RM: 205
Deadlift 5RM: 175
Press 5RM: 110
Power Clean 5RM: 115

I'm obviously unbalanced mostly due to very underdeveloped hamstring and hip flexibility from never squatting in my life prior to CF (and playing golf in college). Since my strength and technique are currently lacking in the squat, dead, and clean, I'll be starting light and hope to make steady gains over the course of the 12 week program. I'm also expecting the bench to plateau before the leg/back lifts, in which case I'll reset.
I also plan on eating about 4000 cals per day, including a gallon of whole milk/day.

My first day:

5-10 min warm up
joint mobility, hip/hamstring stretches, kip swings, rower

Squat
Warm up
45x5x2
95x3x2
115x2x1
Work sets
145x5x3

Bench
Warm up
45x5x2
95x3x2
115x2x1
165x2x1
Work sets
195x5x3

Deadlift
45x4x2
95x3x1
Work sets
155x5x3

Assistance
20 lb Weighted Dips: 2 sets of 8
200 sit ups (will probably back off the abs a bit next time)

Tom Woodward · 01-23-2008, 10:01 AM

Day 2: Workout B

Warm Up: Joint Mob, Active Ham, Glute, and Hip stretching

Squat
Warm Up
45x5x2
95x5x1
115x2x1

Work Sets
150x5x3

Press
Warm Up
45x8x1
65x5x1
80x2x1

Work Sets
100x5x3

Power Clean
Warm Up
45x8x2
65x5x1
95x3x1

Work Sets
125x5x3

Assistance
Chins
8x2
Plank Board Sit Ups
25x3

Post:

10 mins jump rope

3 gallons of milk down in three days...mmm.

Tom Woodward · 01-25-2008, 11:29 AM

End of 1st Week: Workout A

Squat
Warm Up
45x8x2
65x5x1
95x3x1
135x2x1

Work Sets
155x5x3

Bench Press
Warm Up
45x10x1
95x5x1
135x3x1
185x2x1

Work Sets
200x5x3

Deadlift
Warm Up
Burgener
95x5x2
135x5x1

Work Sets
165x5x2

Post:
Following cycle x3 for time
25 20lb weighted dips
40 second A2G squat stretch
25 sit ups
20 pilates hamstring planks

01-21-2008, 05:19 PM	#1
Tom Woodward Member Profile: Join Date: Nov 2007 Location: San Francisco CA Posts: 603	12 Weeks of SS I've been CFing for 5 months and have seen wonderful gains in met con and strength. However, I've been treading on the non-technical side of CF, sticking mainly to BW WODs and subbing non technical exercises where necessary. I've done quite a few Cindy's and Murph's, but never an Elizabeth or Diane as Rx'ed. One of my goals is to have the necessary strength and technique to perform every WOD as Rx'ed, with high aspirations for Fran, Diane, Elizabeth, Linda, and the CFT. With these goals in mind, a Starting Strength cycle seems like the perfect way to get myself on the right track. I have little to no barbell experience (except the bench press) and I wanted a program that would help me increase my overall weightlifting strength in addition to developing sound technique that would guard against injury during high rep powerlifting WOD's. My current stats: 25 YO Male 6'5" 205 Squat 5RM: 165 Bench 5RM: 205 Deadlift 5RM: 175 Press 5RM: 110 Power Clean 5RM: 115 I'm obviously unbalanced mostly due to very underdeveloped hamstring and hip flexibility from never squatting in my life prior to CF (and playing golf in college). Since my strength and technique are currently lacking in the squat, dead, and clean, I'll be starting light and hope to make steady gains over the course of the 12 week program. I'm also expecting the bench to plateau before the leg/back lifts, in which case I'll reset. I also plan on eating about 4000 cals per day, including a gallon of whole milk/day. My first day: 5-10 min warm up joint mobility, hip/hamstring stretches, kip swings, rower Squat Warm up 45x5x2 95x3x2 115x2x1 Work sets 145x5x3 Bench Warm up 45x5x2 95x3x2 115x2x1 165x2x1 Work sets 195x5x3 Deadlift 45x4x2 95x3x1 Work sets 155x5x3 Assistance 20 lb Weighted Dips: 2 sets of 8 200 sit ups (will probably back off the abs a bit next time)

01-23-2008, 10:01 AM	#2
Tom Woodward Member Profile: Join Date: Nov 2007 Location: San Francisco CA Posts: 603	Re: 12 Weeks of SS Day 2: Workout B Warm Up: Joint Mob, Active Ham, Glute, and Hip stretching Squat Warm Up 45x5x2 95x5x1 115x2x1 Work Sets 150x5x3 Press Warm Up 45x8x1 65x5x1 80x2x1 Work Sets 100x5x3 Power Clean Warm Up 45x8x2 65x5x1 95x3x1 Work Sets 125x5x3 Assistance Chins 8x2 Plank Board Sit Ups 25x3 Post: 10 mins jump rope 3 gallons of milk down in three days...mmm.

01-25-2008, 11:29 AM	#3
Tom Woodward Member Profile: Join Date: Nov 2007 Location: San Francisco CA Posts: 603	Re: 12 Weeks of SS End of 1st Week: Workout A Squat Warm Up 45x8x2 65x5x1 95x3x1 135x2x1 Work Sets 155x5x3 Bench Press Warm Up 45x10x1 95x5x1 135x3x1 185x2x1 Work Sets 200x5x3 Deadlift Warm Up Burgener 95x5x2 135x5x1 Work Sets 165x5x2 Post: Following cycle x3 for time 25 20lb weighted dips 40 second A2G squat stretch 25 sit ups 20 pilates hamstring planks

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