- back squat 135x10,185x5,225x3,275,315, failed on 325.
- shoulder press 135x3, 155, failed on 185
- dead lift 135x5, 225x5, 275, 315, 335, 355, 365 (pr)
On 080813 I totaled 825 so 835 is a new PR. Not bad, but my combined PR total is 335 + 185 + 365 for 885, so I felt disappointed at the poor showing despite setting a new PR.
4 comments:
If you want to get stronger, seems like inserting 2 weeks maximal strength training for every 4-6 weeks of CF would be a good idea.
Basic split would be:
Workout A:
-shoulder press: 5,4,3,2,1
-deadlift: 5,4,3,2,1
Weighted pullup: 5,4,3,2,1
Workout B:
-squat: 5,4,3,2,1
-bench press: 5,4,3,2,1
-bent row: 5 x 8
wk1: A,B,A on alterhating days
wk2: B,A,A on alterhating days
I meant B,A,B on week 2.
i think thats a good idea. theres something called a rippletoe strength phase in CF which is really geared toward those trying to get a base strength level to participate, but it could prolly be applied to a general CF program with good result. it only includes squat, dead lift, and press, tho.
Maybe:
3 on 1 off,
5 sets, 5-3-1 reps/set per week
A:
back squat
weighted pull up
B:
shoulder press
weighted dip
C:
dead lift
bench press
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