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Wednesday, December 29, 2010

CFT 12-28-10

Something like 6 months ago my buddy and I challenged each other to a year's end CFT.  Winner gets a steak dinner and a westside barbell t-shirt. 

Me-Squat:340 +5lb pr, 350 + 15lb pr if deemed legit but the depth is questionable and needs video review.   
 355 fail - those first two were ugly as sin!!  I'm ashamed of myself. 
Press: 160, 165f too much lean-back?,165f
Dead: 430, 455pr, 465 +15lbpr

Total of 980, or 975, or 965 depending on how the squat and press are scored. 

The vid:

Anyone care to comment on the depth of squat #2 and the lean back of press #2?  Please be familiar with CFT standards  I need an uninvolved third party trainer to make the final call.  They are too close for me to do so objectively.

Dan-Squat: 345f,345,355f
Press-165f,165 need video review, 165f
Deadlift- 455, 475f, then ran out of time so had to leave.  

Total 965 or 975 depending on how the first squat and second press are scored. 

Compare to a CFT of 902.5 in April.

So I might of kinda won but I'm not accepting the prize because he didn't get his third attempt of dead in.  Bottom line is we had lots of fun and this will be either a bi-annual or annual CFT. 

Tuesday, December 21, 2010

Power Clean and Box Squat 12-20-10

Power Clean - 185x3, 205x3, 225x2, 235, 240, 245 (+10lb PR), 250 fx3
Box Squat ~16" -  triples: 135lb, 175, 175+40lb chains, 215+40lb chains, 235+40lb chains, all with average and light bands.  Total weight at top on final set ~ 450lbs and a LOT less on the box.

Chest dropped some on last rep. Need to stay wary of that.

Sunday, December 19, 2010

Bench - 135x5, 160x4, 180x3, 200, 215x5 (pr)
Dips - 5's: 10lb, 25lb, 35lb, 44lb (failed on 5th)
Bent Over Rows - 200lb 3x10
Db rotator cuff stuff

Tuesday, December 14, 2010


Shoulder Press - 135 5x5 (pr)
Tricep Ext - 4x10 w/ average band
Chin Ups - 9, 8, 9, 11
DB rotator cuff things 4x10

Sunday, December 12, 2010


At Dave's

Bench - 135x5, 155x4, 185x3, 200, 210x6 (PR)
Curls - 85lb 3x10 (when in Rome ..)
Dips - 10, 10, 10, 13
Bent Rows - 195 3x10

Tuesday, December 7, 2010


Dynamic lower body
Box Squat - 195 10 x 2 - 17" box
RDL - 225x5, 275 3 x 5
GHR - 3x10 1st w/ 1 mini band, 2nd set w/ 2 mini bands

I'm posting this video up to show Dan that a 17" box is below parallel. The box from the previous video was about 19".

Monday, December 6, 2010

Bench 12-6-10

Bench 135x5, 155x4, 175x3, 195x1, 210x4 (PR)
Narrow Grip Bench - 135lb - 15, 12, 10
Chin Up - 8, 7, 7, 7
DB Shoulder Press - 50lb 3x10
Abs circuit

Start of cycle

Saturday, December 4, 2010

Box Squat, Platform Deadlift 12-4-10

Box Squat doubles - 135, 155, 175, 205, 225 - all done with average and mini bands (according to elitefts ( that'd be ~165lb at top and 130 at bottom. But that would make the final set a double with 390lb at the top and 345 on the box. Seems quite high to me.

Deadlift on 2" platform - 225x5, 295x5, 345x5 stooped there but probably should have gone heavier but this was pretty tough. 405x5 is my standard dead PR. Any idea percentage-wise how deadlifts on a platform compare to a standard dead? When I fail on a max effort dead it's always within the first 6".

For the band set up I put 190lb worth of kettle bells on the base of the squat stands so they wouldn't get pulled forward by the bands. I choked the bands around a 95lb dumbell and then had to weigh them down more so a 35lb kb went on top of that so the dumbell wouldn't budge. Not the best set up ever but it worked. My squat rack isn't deep enough to box squat inside of. I'm thinking about building my own custom squat rack. Would be a fun project to put my welding skills to use. Its been a while, but I enjoy fabricating. It would also save me a few hundred.
Dumbell Bench - 60lbx5, 70x5, 80x2 f on 3rd, 75x5
Dip - 10, 7, 7, 8
Dumbell Row - 100x8, 115x10, 120x10, 120x10

Thursday, December 2, 2010

Box Squat Form Check 12-2-10

Box Squat form work ..

All doubles - 205, 225, 245, 225, 205, 205