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Old 10-04-2008, 12:43 PM   #1
Frederik Beck
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Join Date: Aug 2008
Location: Copenhagen  Denmark
Posts: 36
Panzer log

Hi

I got into CF in Aug08. Did the WOD for a month or so. After asking questions on the subject I decided to do a SS program to enhance my strength. Which eventually should give more edge in CF. I especially wanted to improve on the squat. I have been doing the SS program for about 3 weeks now.

The progress so far:

BP: Start SS 75kg. Current 3x5: 85kg
DL: Start SS 120kg. Current 1x5 150kg
Squat: Start SS 70 kg Current 3x5 90kg
Press: Start SS 45kg Current 3x5 52kg
Power Clean: N/A

The only exercise I've skipped is the Power Clean because I don't want to do it with out having been tutored properly. I've heard it is injury maker of proportions, and I've been there before. My current sub is Jump shrugs.


Stats: 22/M/181cm/83kg/BF~10%
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Old 10-11-2008, 05:16 AM   #2
Frederik Beck
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Re: Panzer log

In recent SS work-outs, I've set a few personal records.

I completed a 3x5 95kg squat with good depth, and I felt that 100kg isn't far of.
I managed 160kg in DL, my main problem in this exercise was the strength of my grip.

On the negative side I have failed in both BP and Press. At respectively 87kg and 55kg. Whether it was just a "bad" day or I need a reset I don't know.

When I started doing the SS routine my goal was to reach the "fitness" goal in the three major exercises:
100% BW BP. Current PR 3x5 at 104% BW.
150% BW Squat. Current PR 3x5 at 115% BW.
200% BW DL. Current PR 1x5 at 195% BW.

It seems that it is only the squat, I really need to focus on if I am to reach the goal.
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