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Old 08-18-2009, 08:51 AM   #1
Matt Corley
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Strength Bias (and my fight w/ training ADD)

A quick background on myself. I decided to try scaled Crossfit about 18 months ago and through Crossfit I learned a lot about physical training. When I started to train I was 165lb at 6'4" and now I sit at about 205 and roughly the same BF%.

As I learned more and more I began to talk myself out of whatever training program I was on in order to try the "next best thing". I've had pretty decent results but now that I look back at my log book I realize that those results came when I followed the same program long enough to let it work.

I'm hoping that this log (and community) can help me stay more focused on what I'm working on now and basically be my ritalin for training .

The first time I ever did a CFT was on 7/29/08 at a bodyweight of 180:
MP 115
Squat 175
Deadlift 155
For an earth shaking total of 445

The last time I did a CFT was on 2/17/09 at a bodyweight of 200:
MP 135
Squat 245
Deadlift 275
New total = 655 (210lb improvement in about 7 months)

Then the training ADD kicked in and I've been doing all sorts of random training since.

My goals are increases in strength, bodyweight, and conditioning in that order. I'm going to begin at the sun source with Starting Strength and then move over to Wendler's 5/3/1. At that point I'll start adding in some conditioning work/heavy met-con.

Thanks for reading and any and all comments are always
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Old 08-19-2009, 06:10 PM   #2
Matt Corley
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Re: Strength Bias (and my fight w/ training ADD)

Squat 95 x 5 reps x 3 sets
Bench Press 110 x 5 reps x 3 sets
Deadlifts 140 x 5 reps

Started super light on everything. My plan is to be hitting my 5RM on week 3 or 4. I'll be increasing my lifts by 10 pounds every time initially except for deadlift which will be 20lbs.

On a side note I was able to bench on an honest to goodness competition style bench today . Its the competition style bench from EliteFTS and its pretty awesome
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Old 08-22-2009, 07:48 AM   #3
Matt Corley
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Re: Strength Bias (and my fight w/ training ADD)

Drove to the gym last night and found out that they didn't have any daycare so I got an extra day of unplanned rest.

This AM:
Squat 105 x 5 reps x 3 sets
OH press 60 x 5 reps x 3 sets
Power Cleans 65 x 3 reps x 5 sets

The whole workout took about 20 minutes. Good to get in and get out but I'm itching to start moving something a little more challenging.
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Old 08-25-2009, 06:59 AM   #4
Matt Corley
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Re: Strength Bias (and my fight w/ training ADD)

8/24/9
Squat 115 x 5 reps x 3 sets
Bench press 120 x 5 reps x 3 sets
Deadlift 160 x 5

Bar speed was very quick. Pretty easy workout and everything felt even lighter than the last time.
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Old 08-26-2009, 12:04 PM   #5
Matt Corley
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Re: Strength Bias (and my fight w/ training ADD)

Squat 125 x 5 reps x 3 sets
OH Press 70 x 5 reps x 3 sets
Power Cleans 75 x 3 reps x 5 sets

another good find at the gym. they had a pair of 10lb olympic plates. makes it a lot nicer than using 10lb iron plates. especially when you're 6'5"

everything felt real light today. probably easier than my first workout actually. two days off and then next week when i start to hit some more challenging weights.
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Old 09-01-2009, 06:33 AM   #6
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Re: Strength Bias (and my fight w/ training ADD)

8/31/9

Squats 135 x 5 reps x 3 sets
Bench Press 130 x 5 reps x 3 sets
Deadlift 180 x 5 reps

Good bar speed and the weights are still feeling light.
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Old 09-03-2009, 06:51 AM   #7
Matt Corley
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Re: Strength Bias (and my fight w/ training ADD)

9/2/9

Squats 145 x 5 reps x 3 sets
Overhead Press 80 x 5 reps x 3 sets
Power Cleans 85 x 3 reps x 5 sets

Everything still feels light and I'm having good bar speed. Only taking about a minute rest b/t sets.

Getting the work done and going home.
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Old 09-04-2009, 06:40 PM   #8
Matt Corley
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Re: Strength Bias (and my fight w/ training ADD)

Today
Squat 155 x 5 reps x 3 sets
Bench 140 x 5 reps x 3 sets
Deadlift 205 x 5 reps

Sad to say that the deadlifts were a little heavy. First time I've gone over 200lbs on traditional deadlifts in several months.

Good bar speed on everything and real happy with the way everything is progressing.
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Old 09-07-2009, 09:39 AM   #9
Matt Corley
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Re: Strength Bias (and my fight w/ training ADD)

9/7/9

Squats 165 x 5 reps x 3 sets
Overhead Press 90 x 5 reps x 3 sets
Power Cleans 95 x 3 reps x 5 sets

Good bar speed on Squats and OH Press. Starting to see where my sticking points are. Increased rest periods b/t sets to 3m for Squats and 2m for OH Press.

Power Cleans felt real good.

Starting to see some progress and the next 2 weeks are going to be interesting.
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Old 09-09-2009, 06:21 PM   #10
Matt Corley
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Re: Strength Bias (and my fight w/ training ADD)

Squat 175 x 5 reps x 3 sets
Bench 150x 5 reps x 3 sets
Deadlift 225 x 5 reps

3 min rests b/t sets now. Bar speed is starting to slow a little but the reps were smooth on all the exercises.
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