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Old 02-06-2012, 02:54 PM   #11
Matt Jagusak
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Re: Jags' Crossfit Strength Bias (CFSB)

Day 5
Shoulder Press 5x3
95, 115,135, 135, fail
10-7-4 as a strip set...
115, 95, 55

METCON
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees - got to 35 and couldn't physically move.

15:25… threw up in the locker room. Awesome.
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Old 02-07-2012, 01:55 AM   #12
Richard Macaulay
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Re: Jags' Crossfit Strength Bias (CFSB)

Quote:
Originally Posted by Matt Jagusak View Post
Day 5
Shoulder Press 5x3
95, 115,135, 135, fail
10-7-4 as a strip set...
115, 95, 55

METCON
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees - got to 35 and couldn't physically move.

15:25… threw up in the locker room. Awesome.
Hey mate, log looks good. You must be glad to be back at it. Are u purely interested in strength, or is size gain,improved conditioning also ur goal.

Richard
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Old 02-08-2012, 07:29 AM   #13
Matt Jagusak
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Re: Jags' Crossfit Strength Bias (CFSB)

Quote:
Originally Posted by Richard Macaulay View Post
Hey mate, log looks good. You must be glad to be back at it. Are u purely interested in strength, or is size gain,improved conditioning also ur goal.

Richard
Rich… I’m looking to improve all the way across the board. For the first time in my life I did 175x 5 with confidence. Its Awesome. Yesterday was cool.

Day 6
Back Squat 3x5
135, 155, 175

METCON - 3 rounds for time.
8 box jumps
6 push presses 95lbs
5 Pull-Ups
3 DB swings 45lbs

9:23

Killed it. Threw up in the parking lot. Laughed, swished some water in my mouth, spit it out and realized that some woman filling her car with groceries was completely horrified with what she just witnessed. Got in the car, Guns N Roses “Welcome to the Jungle” was on the radio, cranked that mother to 15 on the dial and laughed all the way the hell home.

I can literally feel the a new type of strength.
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Old 02-12-2012, 10:28 AM   #14
Matt Jagusak
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Re: Jags' Crossfit Strength Bias (CFSB)

Day 7
Deadlift 5x3
135, 155 175 - Really went up this time
12-7-4 of 115lbs

METCON
10 power cleans 65lbs
10 burpees
7 power cleans
10 burpees
5 power cleans
10 burpees

6:41

Cleans are a beautiful thing.
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Old 02-12-2012, 01:17 PM   #15
Richard Macaulay
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Re: Jags' Crossfit Strength Bias (CFSB)

Quote:
Originally Posted by Matt Jagusak View Post
Day 7
Deadlift 5x3
135, 155 175 - Really went up this time
12-7-4 of 115lbs

METCON
10 power cleans 65lbs
10 burpees
7 power cleans
10 burpees
5 power cleans
10 burpees

6:41

Cleans are a beautiful thing.
Hey mate, awesome lifts. I share goals in that I want improvement everywhere (maintain/improve conditioning 10lbs on me etc).

Why cfsb (other than ur friends recomendation)? I ask as most others r heading towards conjugate etc just now.

Richard
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It isnt the mountains ahead that wear you out....Its the grain of sand in your shoe.

Last edited by Richard Macaulay; 02-12-2012 at 01:21 PM..
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Old 02-13-2012, 01:45 PM   #16
Matt Jagusak
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Re: Jags' Crossfit Strength Bias (CFSB)

Quote:
Originally Posted by Richard Macaulay View Post
Hey mate, awesome lifts. I share goals in that I want improvement everywhere (maintain/improve conditioning 10lbs on me etc).

Why cfsb (other than ur friends recomendation)? I ask as most others r heading towards conjugate etc just now.

Richard
I needed a simple 6 week program where I'm going to get fast results and get rid of the depression that sets in when you're not getting better. Pardon me asking, what's conjugate? I have been looking for it...

Today I did this...
Day 7
Bench Press 5x3
135, 145, 155, 165 165 and a fail..

METCON
3 rounds for time
Run 400m
21 db swings 25 lbs. Should have gone more...
12 pullups

I failed out on the last set

19:12
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