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Tuesday, April 20, 2010

Squat, Jerk, GHR, Box Jump 4-19-10

Squat - 185/5, 220/5, Max 250/13 f on 14 (PR)
Jerk - 165/3, 185/2, 205/2, 225/1, 245/f
Eccentric Glute Ham Raises - 3 x 8
Seated Box Jumps - Did about 6 sets of 3, working up to a max of 3 x 43.5"

Forgot to mention the other night I made a wager with my buddy Dan from work: The one with the highest Crossfit Total at the end of the year, wins. Loser buys the winner a steak dinner and a westside barbell t-shirt.

He's a bit ahead of me on all the lifts, so I figure I'll lose, but it'll give me some good motivation to go after him (don't worry I'm far too competitive to have thrown in the towel just yet). His current shoulder press is 160 compared to my 152.5. His squat is 330 compared to my 325 (he almost got 340). His deadlift? Not sure, but near mine. Earlier this week broke 455 off the floor, but failed on it. He Front Squatted 285 tonight (15lb over my PR). We are the same height and he weighs 200, I'm at about 210 right now. He is doing a program similar to CFSB, guided by Jason Highbarger, so he has very solid programming. Should be a fun little competition.


Brian said...

Nothing like competition to keep you motivated and moving in the right direction. Looks like you are doing Wendler's 5/3/1 program for your main lifts (BTW, I'm guessing that's 185# today on your 1st set, not 285#, right?), are you planning on sticking with it throughout the year for this competition with your buddy? You've done CFSB as well, right? What are your feelings towards both and what things do you like more/less about each?

I'm doing the 5/3/1 program right now and am finishing up the 2nd cycle. I really like it and think I'm progressively getting stronger and, if all plays out as scheduled, by the end of the year, I should have close to a 25% increase across all the lifts from the beginning of this year, which I think is pretty cool.

JAK said...

Yeah thats 185, thanks for catching it.

I plan on sticking with 5-3-1 as long as it works. Its designed to be a long term program, so hopefully I get long term results. So far I'm very pleased with it. I can definitely see me on this program through the end of the year.

I've done CFSB and liked it. Got good results off it too. I like working off the percentages more though and I like the final max out set with 5-3-1. CFSB also felt like a huge grind. It was pretty taxing on me. Not sure exactly why that was. Could be plenty of things that have nothing to do with the program, like sleep, stress at work, combining bad metcons with the strength work, etc.

I am curious if I were to get back on it, if I'd handle it better now. The major difference is then I had a strength biased crossfit approach to things, where I was still very much trying to hit metcon PR's. Now I've let go of the importance of that, and I'm focusing on strength and power, and I'll be working metcons back in, but my I just want a little metcon capacity, not a major goal at all. A different approach/focus that should allow a bit more recovery.

One of the biggest detriments to my progress in the past, I believe has been a severe case of Ican'tstickwithaprogramitits. So I'm trying to change that, by staying consistent with a quality program. The only thing I see possibly derailing me from this, is doing another Olympic Lifting cycle. But unless something major changes that gives me access to quality coaching, I don't think I'll be going back to that. I'll improve on the Olifts on 5-3-1, just a bit slower.

It'll be cool to see how we progress together on 5-3-1.