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Old 02-29-2008, 09:58 AM   #1
Frederic Giraud
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Join Date: Aug 2007
Location: Montreal  Quebec
Posts: 722
It has begun - Another SS tale - Back from the future

Log I shall :

Started on Monday 17 February

Stats:
24 years old Male
BW: 157#
8% Bodyfat or so...
I'll be drinking as much milk as possible but far from the gallon a day. Close to 2 Liters a day though. I aim a total of 4 to 6 Liter of liquid a day ( water + milk)
Following a French-based Paleo kind of diet. Altougth at the moment and for the next 6 weeks ( at least) I'll be eating as much as possible, and as often as possible, from quality food of course

Lifts:
1RM Squat (SQ): 245#
1RM Deadlift (DL) : 255#
1RM Shoulder Press (SP): 130#
1RM Benchpress (BP): N/A
1RM Power Clean (PC) : N/A *learned the lift @ xfit MTL on the 23rd of February*

Feel free to comment on anything, give tips, motivate, make fun of... lol

May the force be with all of us,

Monday 17-02-08

SQ @ 190 (80% of 1RM)
------------------------
Warm-up
8x45# | 5x135# | 3x155# | 1x175# | 1x185#
Work set
3x5x190#

BP @ 120# (80% of 1RM)
------------------------
Warm-up
8x45# | 8x95# | 5x105# | 3x110# | 1x115#
Work set
3x5x120#

DL @ 200# (80% of 1RM)
------------------------
Warm-up
8x45# | 5x135# | 3x185# | 1x195#
Work set
1x5x200#
__________________
www.crossfitundo.com
"The results are in the intensity. The magic is in the movement. The art is in the programming."

Last edited by Frederic Giraud : 02-29-2008 at 10:15 AM.
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Old 02-29-2008, 10:01 AM   #2
Frederic Giraud
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Location: Montreal  Quebec
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Re: It has begun - Another SS tale - Back from the future

Wednesday 19-02-08

SQ @ 200
------------------------
Warm-up
8x45# | 5x135# | 3x160# | 1x180# | 1x190#
Work set
3x5x200#

SP @ 105# (80% of 1RM)
------------------------
Warm-up
8x45# | 5x75# | 3x85# | 1x95#
Work set
3x5x105#

DL @ 205# (Had yet to learn the proper power clean form)
------------------------
Warm-up
8x45# | 5x135# | 3x185# | 1x195#
Work set
1x5x205#
__________________
www.crossfitundo.com
"The results are in the intensity. The magic is in the movement. The art is in the programming."
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Old 02-29-2008, 10:04 AM   #3
Frederic Giraud
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Re: It has begun - Another SS tale - Back from the future

Friday 22-02-08

SQ @ 205
------------------------
Warm-up
8x45# | 5x135# | 3x165# | 1x185# | 1x195#
Work set
3x5x205#

BP @ 125#
------------------------
Warm-up
10x45# | 5x95# | 3x105# | 1x115#
Work set
3x5x125#

DL @ 215# (80% of 1RM)
------------------------
Warm-up
8x45# | 5x135# | 3x190# | 1x205#
Work set
1x5x215#
__________________
www.crossfitundo.com
"The results are in the intensity. The magic is in the movement. The art is in the programming."
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Old 02-29-2008, 10:07 AM   #4
Frederic Giraud
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Re: It has begun - Another SS tale - Back from the future

Monday 25-02-08

SQ @ 210
------------------------
Warm-up
8x45# | 5x135# | 3x170# | 1x190# | 1x200#
Work set
3x5x210#

SP @ 110#
------------------------
Warm-up
8x45# | 5x75# | 3x90# | 1x100#
Work set
3x5x110#

PC @ 105#
------------------------

Practiced the form I learned Saturday, lots of PVC weigth less reps
Then slowly adding weigth (5-10# increment) and focusing on form
Finished strong @ 105# with not too bad form, I just need more practice to trigger those muscle in coordination with my brain's master plan
__________________
www.crossfitundo.com
"The results are in the intensity. The magic is in the movement. The art is in the programming."
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Old 02-29-2008, 10:11 AM   #5
Frederic Giraud
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Re: It has begun - Another SS tale - Back from the future

Wednesday 27-02-08

SQ @ 215
------------------------
Warm-up
8x45# | 5x135# | 3x175# | 1x195# | 1x205#
Work set
3x5x215#

BP @ 135#
------------------------
Warm-up
8x45# | 5x95# | 3x110# | 1x125# ( note: I hate Benchpress...)
Work set
3x5x135#

DL @ 225#
------------------------
Warm-up
8x45# | 5x135# | 3x190# | 1x215#
Work set
1x5x225#

Love the fact that I broke the 2 45s plates, made me feel stronger raWR!! eheh

Form was rock solid and strong,

LIGHTWEIGHT!!!
__________________
www.crossfitundo.com
"The results are in the intensity. The magic is in the movement. The art is in the programming."
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Old 03-06-2008, 10:09 AM   #6
Frederic Giraud
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Re: It has begun - Another SS tale - Back from the future

Friday 29-02-08

SQ @ 220
------------------------
Warm-up
8x45# | 5x145# | 3x185# | 1x205# | 1x215#
Work set
3x5x220#

SP @ 115#
------------------------
Warm-up
8x45# | 5x75# | 3x90# | 1x105#
Work set
3x5x115#

PC @ 115#
------------------------
Warm-up
8x45# | 5x65# | 5x85# | 3x95# | 1x105
Work set
1x5x115#
__________________
www.crossfitundo.com
"The results are in the intensity. The magic is in the movement. The art is in the programming."
  Reply With Quote
Old 03-06-2008, 10:11 AM   #7
Frederic Giraud
Affiliate Frederic Giraud is offline
 
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Location: Montreal  Quebec
Posts: 722
Re: It has begun - Another SS tale - Back from the future

Monday 03-03-08

SQ @ 225
------------------------
Warm-up
8x45# | 5x145# | 3x185# | 1x205# | 1x220#
Work set
3x5x225#

BP @ 145#
------------------------
Warm-up
8x45# | 5x95# | 3x115# | 1x135#
Work set
3x5x145#

DL @ 230#
------------------------
Warm-up
8x45# | 5x155# | 3x200# | 1x220
Work set
1x5x230#
__________________
www.crossfitundo.com
"The results are in the intensity. The magic is in the movement. The art is in the programming."
  Reply With Quote
Old 03-06-2008, 10:13 AM   #8
Frederic Giraud
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Re: It has begun - Another SS tale - Back from the future

Wednesday 29-02-08

SQ @ 230
------------------------
Warm-up
8x45# | 5x155# | 3x195# | 1x215# | 1x225#
Work set
3x5x230#

SP @ 115# ( I can't increment in less than 5lbs )
------------------------
Warm-up
8x45# | 5x75# | 3x90# | 1x105#
Work set
3x5x115#

PC @ 130#
------------------------
Warm-up
8x45# | 5x65# | 5x85# | 3x100# | 1x110
Work set
1x5x130#
__________________
www.crossfitundo.com
"The results are in the intensity. The magic is in the movement. The art is in the programming."
  Reply With Quote
Old 03-12-2008, 06:26 PM   #9
Frederic Giraud
Affiliate Frederic Giraud is offline
 
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Join Date: Aug 2007
Location: Montreal  Quebec
Posts: 722
Re: It has begun - Another SS tale - Back from the future

Friday 07-03-08

SQ @ 235
------------------------
Warm-up
8x45# | 5x155# | 3x200# | 1x220# | 1x230#
Work set
3x5x235#

BP @ 155#
------------------------
Warm-up
8x45# | 5x95# | 3x135# | 1x145#
Work set
3x5x155#

DL @ 245# (Starting to add 15 to 10# to DL instead of 5, until a 5 comes back)
------------------------
Warm-up
8x45# | 5x155# | 3x205# | 1x235#
Work set
1x5x245#
__________________
www.crossfitundo.com
"The results are in the intensity. The magic is in the movement. The art is in the programming."

Last edited by Frederic Giraud : 03-12-2008 at 06:28 PM.
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Old 03-12-2008, 06:35 PM   #10
Frederic Giraud
Affiliate Frederic Giraud is offline
 
Profile:
Join Date: Aug 2007
Location: Montreal  Quebec
Posts: 722
Re: It has begun - Another SS tale - Back from the future

Monday 10-03-08

SQ @ 240
------------------------
Warm-up
8x45# | 5x160# | 3x205# | 1x225# | 1x235#
Work set
3x5x240#

SP @ 120#
------------------------
Warm-up
8x45# | 5x75# | 3x95# | 1x110#
Work set
3x5x120#

Which turned into: @120# failed at fourth | droped to 115# failed at fourth | droped to 110# failed at fourth...

PC @ 135#
------------------------
Warm-up
8x45# | 5x75# | 5x95# | 3x110# | 1x125#
Work set
1x5x135#


Really a ****ty day. nothing much to say, went out friday, saturday and sunday...& really didnt eat enough + pretty much no milk... bah
__________________
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"The results are in the intensity. The magic is in the movement. The art is in the programming."
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