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Old 04-23-2009, 06:03 PM   #21
Brian Solar
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Re: Brian does it again

4-22-09

Swimming sprints on and off for about 20 min

4-23-09

Front Squat

155x5
175x5
190x5 PR

Then did
19 Deadhangs PR

High-Bar Back Squat
165x20 PR

Metcon
10 box jumps 18"
10 deadhang pullups
10 kb swing 40#
10 walking lunges
10 knees to elbows
10 push press 39#
10 good mornings 39#
10 thrusters 39#
10 burpees
10 tuck jumps

3:58 PR

Notes: The diet I'm on is making me improve at an insane rate. Paleo + dairy ftw!
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Old 04-28-2009, 02:36 PM   #22
Brian Solar
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Re: Brian does it again

4-24-09

Did shoulder press 3rm
got up to 135# but failed on rep 3

then did lifeguard training

4-25-09
Lifeguard training

4-26-09
Lifeguard training

then did high-bar back squats
worked up to 225x5(matched PR for high bar)

Did snatches and couldn't even do 125#

4-27-09
Did dead lifts, worked up to 3rm
Stopped at 295# but only got 1 rep

Felt horrible strength wise past couple of days.

4-28-09

Max rep dead hang pullups
16

Work up to 1rm Jerk
135-155-165(matched pr)

Work up to 1rm Power snatch
95-105-115-125-130-135(matched PR)

Surprised myself today!

Was supposed to rest today, but haven't really done anything the past couple of days.
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Old 04-29-2009, 05:46 PM   #23
Brian Solar
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Re: Brian does it again

Note: Matched PRs above were from months ago, now I'm back where I was!

4-29-09

Metcon
21-15-9
Sumo deadlift high-pull 92#
ring dip

10:54

I'm glad that I didn't have to sub jumping ring dips this time. Max reps is about 10.
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Old 05-01-2009, 11:52 AM   #24
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Re: Brian does it again

4-30-09

Front Squat

155x5
175x5
195x5 PR
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Old 05-01-2009, 12:55 PM   #25
James Forshaw
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Re: Brian does it again

Progressing extremely fast, nice work. How's the body comp looking with the GOMAD?
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Old 05-01-2009, 01:36 PM   #26
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Re: Brian does it again

Quote:
Originally Posted by James Forshaw View Post
Progressing extremely fast, nice work. How's the body comp looking with the GOMAD?
I'm not on the GOMAD, stopped SS shortly after I found out about CFSB. I'm eating mostly paleo with most of my calories coming from fats, only exception is peanut butter and milk(still having about a quart a day). My body composition is improving at a good rate, but I'm mostly surprised at how fast my performance is improving.

Last edited by Brian Solar : 05-01-2009 at 01:38 PM.
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Old 05-01-2009, 01:41 PM   #27
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Re: Brian does it again

5-1-09

Shoulder Press
115x3
125x3
135x3 PR Light weight!

12-9-6
94# shoulder press

Rested a minute between each set. Failed on set 3 rep 4.

Not doing a metcon today because I have lifeguard training at RDV sportsplex.
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Old 05-01-2009, 03:28 PM   #28
James Forshaw
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Re: Brian does it again

Quote:
Woah you have some high lifts. How long have you been training?
Thanks, I've followed Crossfit for about 3 years on and off, and I followed Gant Grimes' Hybrid Programme pretty much as soon as he put it forward. My programme is essentially the same as both, just heavy lifts with metcon.
I did Texas Method a while back, which explains the 160 squat, but I've found that eating paleo til satisfaction combined with CFSB is making metcon, strength and body comp all head in the right direction pretty quickly.
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Old 05-03-2009, 07:17 PM   #29
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Re: Brian does it again

Did lifeguard training Friday and Saturday(5/1-2/09)

Did a 170# push jerk Saturday which is a PR by 5#.

5-3-09


Low-bar backsquat
221x1
231x1
243x1
253x1
263x1(around 9# away from all time PR) 28# increase in about 1 month.

So....High-Bar backsquat does raise your low-bar backsquat max.


Didn't do a metcon again......no more excuses because I'm a certified lifeguard now.
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Old 05-04-2009, 02:52 PM   #30
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Re: Brian does it again

5-4-09

Bench Press
185x2
205x1
210x1(matched PR from months ago)
215x1(PR!!!)

Push Jerk
135x1
155x1
175x1(PR by 5#!)
185x1(Another PR!)

Then......

Deadlift
221x1
243x1
263x1
283x1
303x1
331x1(PR by 16#!!! 2xbodyweight DL!!!)

Weighed in at 165.4
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