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Old 09-02-2009, 01:39 PM   #1
Matt DeMinico
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CFSB works

I had hit a plateau for a while as far as most of my lifts, then about 3 months ago started CFSB (actually even a slightly toned down version of it). Basically the first day I do BS 3 x 5 or 3 x 3 followed by a heavy metcon, same for DL the next day, then Wed/Thurs I'm either off both days, or do a heavy metcon one of those days. Friday I do FS same rep scheme, and Saturday I'll usually do 5 x 5 or 5 x 3 on the SP (I can only press like 114 lbs I think right now, I got skinny friggin' arms, and probably always will, so the weight volume is pretty low relative to my body size for SP, so I do more rep volume).

One of the biggest changes I made is actually following it like they say, WITH the "ramp up" cycle. Even today, 3 months into it, I've *never* had to reset any of my weights for missing a set. I started pretty low on my weights, and haven't had to change them yet. Before I'd struggle with a BS of 225 x 3, today I'm able to do that for 5 and still have room left for more. Deadlifts are through the roof. I started doing them with no hook grip, no alternating grip, to work on my grip strength, and releasing the grip at the floor for every rep, what a difference...

ANYHOW... Here's the results:
Start CFT:
BS - 255
DL - 310
SP - 108

Today CFT:
BS - 265 (probably 270, but I keep skipping to 275 thinking I can and barely miss)
DL - 350 (I ran out of attempts, probably had more in me)
SP - 114 (I think, maybe 116?)

They're not huge increases (minus the deadlift), but hey, I'll take what I can get with the SP, I'm already about maxed out with my current arm size, those suckers either need to get bigger or I need to just accept the fact that my arms are skinny little twigs. The DL though I'm crazy happy with, well over a 10% increase, and I'm not even sure if that's my limit yet. Who knows, I might have a 370lb deadlift in me if I tried it today...

Moral of the story: Contrary to CrossFit protocol, the CFSB program requires you to START LOW on your weights, and only go up the 5 lbs per week on the sets of 5's or 3's. When I tried it last time, I started near-ish my max, and in 2 or 3 weeks I was resetting already, and went *nowhere*.
There is no argument over the choice between peace and war, but there is only one guaranteed way you can have peace - and you can have it in the next second - surrender.
-- Ronald Wilson Reagan - October 27, 1964
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Old 09-02-2009, 06:42 PM   #2
Brian Prochaska
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Location: Augusta  GA
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Re: CFSB works

I definitely believe in the 5x5 routine. I followed Bill Starr's 5x5 program and increased 2.5% each week. Two friends of mine both followed it and had great results.

I got so strong and gained a ton of muscle. Then I took this summer to trim down and didn't lose much strength.

Stick with the 5x5 as long as you are making gains... and eat eat eat good food.

Good stuff.
brian p
augusta, ga
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