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Old 02-02-2010, 06:08 PM   #11
Jorge Montesinos
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Re: Experimenting with CFSB

For some reason I did 5x3 but the template said 3x5 or 3x3 and for the high reps it said 12-9-6 but i couldnt remember when i came to the gym so i did 12-7-4

Deadlift 5x3
365
385
400 pr- Iv done 405 in the past but there was no pauses just touch and go, so im happy that i did 400 with pause after every rep.

12-7-4 of 295lbs 1 minute rest after each set


metcon

10 power cleans 135lbs
10 burpees
7 power cleans
10 burpees
5 power cleans
10 burpees

3:21
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Old 02-04-2010, 06:52 PM   #12
Jorge Montesinos
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Re: Experimenting with CFSB

2/3/10- rest day

2/4/10 Bench Press 5x3 sets across (210lbs)

metcon-
tried my first "Helen" as rx'd and man was I disappointed.
3 rounds for time
Run 400m (treadmill)
21 db swings
12 pullups

12:13

1st round went great but as I got to the second round My treadmill was taken so I had to go to the other side of the gym and looked for a treadmill and found one. It gets annoying when you have to wait 3 seconds and then have to press the speed button everytime. After that was flowing through the db swings then had to wait for a bit cause somebody was using the smith machine that has the only pullup bar. Oh well, next time ill crush this without a doubt.

after the metcon I practiced (fun time) on my muscle ups. All were Kipping.

Last edited by Jorge Montesinos; 02-04-2010 at 06:56 PM..
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Old 02-05-2010, 05:44 PM   #13
Jorge Montesinos
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Re: Experimenting with CFSB

Front squats 5x3
225
240
250 pr

backsquat 1x15-20 245lbs 20 reps

those back squats were rough. Didnt feel like doin a metcon but did one but intensity really wasnt there cause i used muscleups and it started to get harder after 1st round

mini version of nasty girls
3 rounds for time
30 air squats
5 muscleups
7 hang power clean 135lbs
30 air squats
4 muscle ups
7 hang power cleans
30 air squats
2 muscle ups
7 hang power clean
7:18

Were supposed to have a snow storm all the way through tomorrow so might have to take a rest day and will end up doing shoulder press on Sunday.

Last edited by Jorge Montesinos; 02-05-2010 at 05:47 PM..
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Old 02-05-2010, 05:48 PM   #14
Jorge Montesinos
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Re: Experimenting with CFSB

Quote:
Originally Posted by Jorge Montesinos View Post
Front Squat 5x3- only did 4 sets. hit a pr for the 4th set
225
235
245
255pr

back squat 1x12-15 reps - 225lbs did 20 reps.

w.o.d. with continous clock do one pullup the first minute 2 pullups the second minute 3 pullups the 3rd minute etc etc

stopped at 8 minutes.

on this rep scheme its meant to say 3x5 which is 3reps for 5 sets
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Old 02-06-2010, 03:26 PM   #15
Jorge Montesinos
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Re: Experimenting with CFSB

Friends called me up to play indoor soccer. played for 3 hours. Was getting comments of how stronger and fit I got. I guess im doing something right. Going to do Shoulder Press sunday but with no metcon.
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Old 02-07-2010, 12:38 PM   #16
Jorge Montesinos
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Re: Experimenting with CFSB

Shoulder press- 3x5
135
140
145
150
155f 2 reps

12-7-4 with 95lbs rested for 1:30 for the second set and 1:00 min for the 3rd set. Wasnt really hard.

Did some jump rope after.
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Old 02-08-2010, 05:43 PM   #17
Jorge Montesinos
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Re: Experimenting with CFSB

Back Squat 3x5 only did 4 sets
275
285
295
305

metcon

10 thrusters 135lbs
100 jump rope singles
8 thrusters
80 jump rope singles
6 thrusters
60 jump rope singles
4 thrusters
40 jump rope singles
2 thrusters
20 jump rope singles

5:36
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Old 02-09-2010, 06:26 PM   #18
Jorge Montesinos
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Re: Experimenting with CFSB

Deadlift 3x3
405
415
425pr

15-12-9 of 300lbs rested for 2 minutes each set.

metcon

amrap in 10 minutes
5 ring dips
5 burpees
5 box jumps 24'

10 rounds + 2 ring dips
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Old 02-11-2010, 06:37 PM   #19
Jorge Montesinos
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Re: Experimenting with CFSB

2/10/10- restday well active rest day woke up sick with a cold which is very rare, had to shovel snow twice that day.

2/11/10-still went to the gym despite feeling like crap. Was contemplating on not going but i hate missing a session and being inconsitent so i went anyway.
Bench press 5 reps for 3 sets. sets across 215lbs

metcon- got this from derek robinson log but switched one of the exercises

20 walking lunges
21 chinups
21 sit ups
20 wl
18 cu
18 su
20 wl
15 cu
15 su
20 wl
12 cu
12 su
20 wl
9 cu
9 su
20 wl
6 cu
6 su

10:19
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Old 02-12-2010, 07:33 PM   #20
Jorge Montesinos
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Re: Experimenting with CFSB

Front Squat 5 sets of 3 reps (only did 4 sets)

225
240
250
260 pr

Back Squat high reps 12-20 255 19 reps.

metcon

5 rounds for time

5 sdlhp 135lbs
10 ring push ups
15 kte

9:52 kte slowed me down, it was only my second time doing them. have to work on them.
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