It has begun - Another SS tale - Back from the future

Frederic Giraud · 02-29-2008, 09:58 AM

Log I shall :

Started on Monday 17 February

Stats:
24 years old Male
BW: 157#
8% Bodyfat or so...
I'll be drinking as much milk as possible but far from the gallon a day. Close to 2 Liters a day though. I aim a total of 4 to 6 Liter of liquid a day ( water + milk)
Following a French-based Paleo kind of diet. Altougth at the moment and for the next 6 weeks ( at least) I'll be eating as much as possible, and as often as possible, from quality food of course

Lifts:
1RM Squat (SQ): 245#
1RM Deadlift (DL) : 255#
1RM Shoulder Press (SP): 130#
1RM Benchpress (BP): N/A
1RM Power Clean (PC) : N/A *learned the lift @ xfit MTL on the 23rd of February*

Feel free to comment on anything, give tips, motivate, make fun of... lol

May the force be with all of us,

Monday 17-02-08

SQ @ 190 (80% of 1RM)
------------------------
Warm-up
8x45# | 5x135# | 3x155# | 1x175# | 1x185#
Work set
3x5x190#

BP @ 120# (80% of 1RM)
------------------------
Warm-up
8x45# | 8x95# | 5x105# | 3x110# | 1x115#
Work set
3x5x120#

DL @ 200# (80% of 1RM)
------------------------
Warm-up
8x45# | 5x135# | 3x185# | 1x195#
Work set
1x5x200#

Frederic Giraud · 02-29-2008, 10:01 AM

Wednesday 19-02-08

SQ @ 200
------------------------
Warm-up
8x45# | 5x135# | 3x160# | 1x180# | 1x190#
Work set
3x5x200#

SP @ 105# (80% of 1RM)
------------------------
Warm-up
8x45# | 5x75# | 3x85# | 1x95#
Work set
3x5x105#

DL @ 205# (Had yet to learn the proper power clean form)
------------------------
Warm-up
8x45# | 5x135# | 3x185# | 1x195#
Work set
1x5x205#

Frederic Giraud · 02-29-2008, 10:04 AM

Friday 22-02-08

SQ @ 205
------------------------
Warm-up
8x45# | 5x135# | 3x165# | 1x185# | 1x195#
Work set
3x5x205#

BP @ 125#
------------------------
Warm-up
10x45# | 5x95# | 3x105# | 1x115#
Work set
3x5x125#

DL @ 215# (80% of 1RM)
------------------------
Warm-up
8x45# | 5x135# | 3x190# | 1x205#
Work set
1x5x215#

Frederic Giraud · 02-29-2008, 10:07 AM

Monday 25-02-08

SQ @ 210
------------------------
Warm-up
8x45# | 5x135# | 3x170# | 1x190# | 1x200#
Work set
3x5x210#

SP @ 110#
------------------------
Warm-up
8x45# | 5x75# | 3x90# | 1x100#
Work set
3x5x110#

PC @ 105#
------------------------

Practiced the form I learned Saturday, lots of PVC weigth less reps
Then slowly adding weigth (5-10# increment) and focusing on form
Finished strong @ 105# with not too bad form, I just need more practice to trigger those muscle in coordination with my brain's master plan

Frederic Giraud · 02-29-2008, 10:11 AM

Wednesday 27-02-08

SQ @ 215
------------------------
Warm-up
8x45# | 5x135# | 3x175# | 1x195# | 1x205#
Work set
3x5x215#

BP @ 135#
------------------------
Warm-up
8x45# | 5x95# | 3x110# | 1x125# ( note: I hate Benchpress...)
Work set
3x5x135#

DL @ 225#
------------------------
Warm-up
8x45# | 5x135# | 3x190# | 1x215#
Work set
1x5x225#

Love the fact that I broke the 2 45s plates, made me feel stronger raWR!! eheh

Form was rock solid and strong,

LIGHTWEIGHT!!!

Frederic Giraud · 03-06-2008, 10:09 AM

Friday 29-02-08

SQ @ 220
------------------------
Warm-up
8x45# | 5x145# | 3x185# | 1x205# | 1x215#
Work set
3x5x220#

SP @ 115#
------------------------
Warm-up
8x45# | 5x75# | 3x90# | 1x105#
Work set
3x5x115#

PC @ 115#
------------------------
Warm-up
8x45# | 5x65# | 5x85# | 3x95# | 1x105
Work set
1x5x115#

Frederic Giraud · 03-06-2008, 10:11 AM

Monday 03-03-08

SQ @ 225
------------------------
Warm-up
8x45# | 5x145# | 3x185# | 1x205# | 1x220#
Work set
3x5x225#

BP @ 145#
------------------------
Warm-up
8x45# | 5x95# | 3x115# | 1x135#
Work set
3x5x145#

DL @ 230#
------------------------
Warm-up
8x45# | 5x155# | 3x200# | 1x220
Work set
1x5x230#

Frederic Giraud · 03-06-2008, 10:13 AM

Wednesday 29-02-08

SQ @ 230
------------------------
Warm-up
8x45# | 5x155# | 3x195# | 1x215# | 1x225#
Work set
3x5x230#

SP @ 115# ( I can't increment in less than 5lbs

)
------------------------
Warm-up
8x45# | 5x75# | 3x90# | 1x105#
Work set
3x5x115#

PC @ 130#
------------------------
Warm-up
8x45# | 5x65# | 5x85# | 3x100# | 1x110
Work set
1x5x130#

Frederic Giraud · 03-12-2008, 06:26 PM

Friday 07-03-08

SQ @ 235
------------------------
Warm-up
8x45# | 5x155# | 3x200# | 1x220# | 1x230#
Work set
3x5x235#

BP @ 155#
------------------------
Warm-up
8x45# | 5x95# | 3x135# | 1x145#
Work set
3x5x155#

DL @ 245# (Starting to add 15 to 10# to DL instead of 5, until a 5 comes back)
------------------------
Warm-up
8x45# | 5x155# | 3x205# | 1x235#
Work set
1x5x245#

Frederic Giraud · 03-12-2008, 06:35 PM

Monday 10-03-08

SQ @ 240
------------------------
Warm-up
8x45# | 5x160# | 3x205# | 1x225# | 1x235#
Work set
3x5x240#

SP @ 120#
------------------------
Warm-up
8x45# | 5x75# | 3x95# | 1x110#
Work set
3x5x120#

Which turned into: @120# failed at fourth | droped to 115# failed at fourth | droped to 110# failed at fourth...

PC @ 135#
------------------------
Warm-up
8x45# | 5x75# | 5x95# | 3x110# | 1x125#
Work set
1x5x135#

Really a ****ty day. nothing much to say, went out friday, saturday and sunday...& really didnt eat enough + pretty much no milk... bah

02-29-2008, 09:58 AM	#1
Frederic Giraud Affiliate Profile: Join Date: Aug 2007 Location: Montreal Quebec Posts: 722	It has begun - Another SS tale - Back from the future Log I shall : Started on Monday 17 February Stats: 24 years old Male BW: 157# 8% Bodyfat or so... I'll be drinking as much milk as possible but far from the gallon a day. Close to 2 Liters a day though. I aim a total of 4 to 6 Liter of liquid a day ( water + milk) Following a French-based Paleo kind of diet. Altougth at the moment and for the next 6 weeks ( at least) I'll be eating as much as possible, and as often as possible, from quality food of course Lifts: 1RM Squat (SQ): 245# 1RM Deadlift (DL) : 255# 1RM Shoulder Press (SP): 130# 1RM Benchpress (BP): N/A 1RM Power Clean (PC) : N/A learned the lift @ xfit MTL on the 23rd of February Feel free to comment on anything, give tips, motivate, make fun of... lol May the force be with all of us, Monday 17-02-08 SQ @ 190 (80% of 1RM) ------------------------ Warm-up 8x45# \| 5x135# \| 3x155# \| 1x175# \| 1x185# Work set 3x5x190# BP @ 120# (80% of 1RM) ------------------------ Warm-up 8x45# \| 8x95# \| 5x105# \| 3x110# \| 1x115# Work set 3x5x120# DL @ 200# (80% of 1RM) ------------------------ Warm-up 8x45# \| 5x135# \| 3x185# \| 1x195# Work set 1x5x200#
	__________________ www.crossfitundo.com "The results are in the intensity. The magic is in the movement. The art is in the programming." Last edited by Frederic Giraud; 02-29-2008 at 10:15 AM..

02-29-2008, 10:01 AM	#2
Frederic Giraud Affiliate Profile: Join Date: Aug 2007 Location: Montreal Quebec Posts: 722	Re: It has begun - Another SS tale - Back from the future Wednesday 19-02-08 SQ @ 200 ------------------------ Warm-up 8x45# \| 5x135# \| 3x160# \| 1x180# \| 1x190# Work set 3x5x200# SP @ 105# (80% of 1RM) ------------------------ Warm-up 8x45# \| 5x75# \| 3x85# \| 1x95# Work set 3x5x105# DL @ 205# (Had yet to learn the proper power clean form) ------------------------ Warm-up 8x45# \| 5x135# \| 3x185# \| 1x195# Work set 1x5x205#
	__________________ www.crossfitundo.com "The results are in the intensity. The magic is in the movement. The art is in the programming."

02-29-2008, 10:04 AM	#3
Frederic Giraud Affiliate Profile: Join Date: Aug 2007 Location: Montreal Quebec Posts: 722	Re: It has begun - Another SS tale - Back from the future Friday 22-02-08 SQ @ 205 ------------------------ Warm-up 8x45# \| 5x135# \| 3x165# \| 1x185# \| 1x195# Work set 3x5x205# BP @ 125# ------------------------ Warm-up 10x45# \| 5x95# \| 3x105# \| 1x115# Work set 3x5x125# DL @ 215# (80% of 1RM) ------------------------ Warm-up 8x45# \| 5x135# \| 3x190# \| 1x205# Work set 1x5x215#
	__________________ www.crossfitundo.com "The results are in the intensity. The magic is in the movement. The art is in the programming."

02-29-2008, 10:07 AM	#4
Frederic Giraud Affiliate Profile: Join Date: Aug 2007 Location: Montreal Quebec Posts: 722	Re: It has begun - Another SS tale - Back from the future Monday 25-02-08 SQ @ 210 ------------------------ Warm-up 8x45# \| 5x135# \| 3x170# \| 1x190# \| 1x200# Work set 3x5x210# SP @ 110# ------------------------ Warm-up 8x45# \| 5x75# \| 3x90# \| 1x100# Work set 3x5x110# PC @ 105# ------------------------ Practiced the form I learned Saturday, lots of PVC weigth less reps Then slowly adding weigth (5-10# increment) and focusing on form Finished strong @ 105# with not too bad form, I just need more practice to trigger those muscle in coordination with my brain's master plan
	__________________ www.crossfitundo.com "The results are in the intensity. The magic is in the movement. The art is in the programming."

02-29-2008, 10:11 AM	#5
Frederic Giraud Affiliate Profile: Join Date: Aug 2007 Location: Montreal Quebec Posts: 722	Re: It has begun - Another SS tale - Back from the future Wednesday 27-02-08 SQ @ 215 ------------------------ Warm-up 8x45# \| 5x135# \| 3x175# \| 1x195# \| 1x205# Work set 3x5x215# BP @ 135# ------------------------ Warm-up 8x45# \| 5x95# \| 3x110# \| 1x125# ( note: I hate Benchpress...) Work set 3x5x135# DL @ 225# ------------------------ Warm-up 8x45# \| 5x135# \| 3x190# \| 1x215# Work set 1x5x225# Love the fact that I broke the 2 45s plates, made me feel stronger raWR!! eheh Form was rock solid and strong, LIGHTWEIGHT!!!
	__________________ www.crossfitundo.com "The results are in the intensity. The magic is in the movement. The art is in the programming."

03-06-2008, 10:09 AM	#6
Frederic Giraud Affiliate Profile: Join Date: Aug 2007 Location: Montreal Quebec Posts: 722	Re: It has begun - Another SS tale - Back from the future Friday 29-02-08 SQ @ 220 ------------------------ Warm-up 8x45# \| 5x145# \| 3x185# \| 1x205# \| 1x215# Work set 3x5x220# SP @ 115# ------------------------ Warm-up 8x45# \| 5x75# \| 3x90# \| 1x105# Work set 3x5x115# PC @ 115# ------------------------ Warm-up 8x45# \| 5x65# \| 5x85# \| 3x95# \| 1x105 Work set 1x5x115#
	__________________ www.crossfitundo.com "The results are in the intensity. The magic is in the movement. The art is in the programming."

03-06-2008, 10:11 AM	#7
Frederic Giraud Affiliate Profile: Join Date: Aug 2007 Location: Montreal Quebec Posts: 722	Re: It has begun - Another SS tale - Back from the future Monday 03-03-08 SQ @ 225 ------------------------ Warm-up 8x45# \| 5x145# \| 3x185# \| 1x205# \| 1x220# Work set 3x5x225# BP @ 145# ------------------------ Warm-up 8x45# \| 5x95# \| 3x115# \| 1x135# Work set 3x5x145# DL @ 230# ------------------------ Warm-up 8x45# \| 5x155# \| 3x200# \| 1x220 Work set 1x5x230#
	__________________ www.crossfitundo.com "The results are in the intensity. The magic is in the movement. The art is in the programming."

03-06-2008, 10:13 AM	#8
Frederic Giraud Affiliate Profile: Join Date: Aug 2007 Location: Montreal Quebec Posts: 722	Re: It has begun - Another SS tale - Back from the future Wednesday 29-02-08 SQ @ 230 ------------------------ Warm-up 8x45# \| 5x155# \| 3x195# \| 1x215# \| 1x225# Work set 3x5x230# SP @ 115# ( I can't increment in less than 5lbs ) ------------------------ Warm-up 8x45# \| 5x75# \| 3x90# \| 1x105# Work set 3x5x115# PC @ 130# ------------------------ Warm-up 8x45# \| 5x65# \| 5x85# \| 3x100# \| 1x110 Work set 1x5x130#
	__________________ www.crossfitundo.com "The results are in the intensity. The magic is in the movement. The art is in the programming."

03-12-2008, 06:26 PM	#9
Frederic Giraud Affiliate Profile: Join Date: Aug 2007 Location: Montreal Quebec Posts: 722	Re: It has begun - Another SS tale - Back from the future Friday 07-03-08 SQ @ 235 ------------------------ Warm-up 8x45# \| 5x155# \| 3x200# \| 1x220# \| 1x230# Work set 3x5x235# BP @ 155# ------------------------ Warm-up 8x45# \| 5x95# \| 3x135# \| 1x145# Work set 3x5x155# DL @ 245# (Starting to add 15 to 10# to DL instead of 5, until a 5 comes back) ------------------------ Warm-up 8x45# \| 5x155# \| 3x205# \| 1x235# Work set 1x5x245#
	__________________ www.crossfitundo.com "The results are in the intensity. The magic is in the movement. The art is in the programming." Last edited by Frederic Giraud; 03-12-2008 at 06:28 PM..

03-12-2008, 06:35 PM	#10
Frederic Giraud Affiliate Profile: Join Date: Aug 2007 Location: Montreal Quebec Posts: 722	Re: It has begun - Another SS tale - Back from the future Monday 10-03-08 SQ @ 240 ------------------------ Warm-up 8x45# \| 5x160# \| 3x205# \| 1x225# \| 1x235# Work set 3x5x240# SP @ 120# ------------------------ Warm-up 8x45# \| 5x75# \| 3x95# \| 1x110# Work set 3x5x120# Which turned into: @120# failed at fourth \| droped to 115# failed at fourth \| droped to 110# failed at fourth... PC @ 135# ------------------------ Warm-up 8x45# \| 5x75# \| 5x95# \| 3x110# \| 1x125# Work set 1x5x135# Really a ****ty day. nothing much to say, went out friday, saturday and sunday...& really didnt eat enough + pretty much no milk... bah
	__________________ www.crossfitundo.com "The results are in the intensity. The magic is in the movement. The art is in the programming."

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