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Biomedhawk
07-21-2010, 02:17 PM
I decided its time to move out of the HCT-12 forum. I got through two full cycles of HCT-12 and loved it, but I'm beginning to miss 5/3/1 and constantly have the itch to change things. I was a football player in HS and worked out all the time but started slacking off once I got to college. I started lifting again pretty hard around New Years. I removed my freshman fifteen and now I'm looking to tone up and keep improving on my pr's. I've always wanted to check out powerlifting and I might start looking into that if I can get my totals a little bit higher. I'm currently doing Off Road's hybrid of HCT-12 and 5/3/1. From time to time I go through a crossfit phase, but I tend to stick to schemes based around the big three.

Monday

Bench Press
135x3
155x3
175x5
185x5
195x8

Dips
-60x6
-40x6
-20x6
BWx6-2-2-2

DB Curl
40x6
45x6-2-2-2

Cardio



Tuesday

Squat
135x1
225x1
275x5
295x5
315x7

Hamstring Curls
45x6
90x6
115x6-2-2-2

Calf Raises
135x5
185x5
205x5

Cardio

Biomedhawk
07-22-2010, 04:10 PM
Crossfit has always appealed to me. I like the concept of building all around fitness and never having a constant routine. I can usually stick with programs for a cycle or two, but the appeal of another one always draws me in. Im a sucker for change. Well, i found this thing called Crossfit Football. It answered the main problem that always caused me to drift from crossfit. Its a more power-movement based version of crossfit with daily power WOD's and a heavy metcon. I'm kind of in love. Here's my first crack at it.

Bench Press
Barx1
135x5
165x5
185x5
195x3
205x3
215x1
225x1
235x1 *PR*

Chins 3xMax Reps
-80x5
-50x7,4,4

Warm-up

4 rounds of:
7 Squats @ 255 lbs
8 Standing Broad Jumps

Biomedhawk
07-23-2010, 02:55 PM
Deadlift
135x3
225x3
275x1
315x1
335x1
335x1
335x1
335x1

GHP Sit-ups
3x20

Every minute on the minute for 8 minutes:
3 reps of Clean & Jerk at 115 lbs (first time doing them)

Biomedhawk
07-26-2010, 03:43 PM
Strength Workout:
Press 8x8 @ 100 lbs w/ 45 second rest

WOD:
10 minutes of 10 walking lunges with 45 lb plate extended overhead w/ 5 BW dips
I made 8 rounds of it. Kind of want to puke now.

Biomedhawk
07-28-2010, 06:06 PM
Tuesday:

Strength Workout:
Hang Clean
3x135
3x135
3x155
3x165
2x175 *PR*

Max Chins
3xBW-50x8,5,4 (17 total, +2 from last time)


WOD:
15 40 yd sprints w/ 20 seconds rest inbetween.

Biomedhawk
07-30-2010, 08:08 PM
Snatch
45x2
95x2
95x2
105x2
105x2
115x2
115x2
125x1-1

Squat
225x5
275x5x5

Hamstring Curl Ups
3x10

Bench Press
135x5
185x3
205x1
5x1x210

Suppine Pull-Ups
5x10