## July 11, 2013

### Thursday 130711

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.

Compare to 130610.

Enlarge image

Jason Littrell and John Dillingham.

Dave Castro Announces CrossFit Invitational Event at the Big Sky Gathering, August 16-18 - video [ipod] [mov] [HD mov]

"Poor Diet Sinks U.S. in Health Rankings" by Andrea Maria Cecil, CrossFit Journal article [pdf]

Posted by Pukie at July 11, 2013 5:00 PM

Wow, again only 30 days later? Well...alrighty then!!

I like it, we always do this every 3-6 months, now lets if there are gains after 30 days. Remember 2.5# is an increase! Post previous weights also!!!

A little video of some speed strength development.

http://www.youtube.com/watch?v=racucZhY7vg

Its of Vladislav Rigert the son of Soviet weightlifter David Rigert.

He also can clean and jerk 221kg .

He can do a pause clean with 200kg.

a pause clean is from the floor to above the knee and hold it for 5 seconds, then bang it for the full clean.

M/180/5'10/37

Crossfit total

Back squat 255#

Shoulder press 135#

Dead lift 425 #

Total 815#

no gym, sub Angie, first time, hard, lots of room for improvement in pull ups and push ups, squats were strong in two fast sets of 50

29:27

Squat:545

Dead:495

Press: 295

Total: 1335

375lbs Squat

138lbs Press

385lbs Lift

165lbs Bodyweight

Please tell me why the "crossfit total" involves three different lifts that have nothing to do with crossfit? Why not call it the "power lifting total" like honestly, the "crossfit" total should be as follows:

Fran Rx'd

Grace Rx'd

Diane Rx'd

Much better for a "crossfit" total?

If squat, deadlift, and press aren't part of your CrossFit programming something is wrong.

No crossfit for me today, I climbed a mountian instead. Had a ball. So ill save this one for tomorrow.

did these the other day

squat 395

shoulder press 215

deadlift 455

other prs

snatch 185

clean and jerk 245

bench 250

push press 245

@ #7

Frank,

The Total deals with a core component of CrossFit and Fitness in general. Strength is definitely an integral part of the ten competencies of Fitness. This is as true of a gauge of strength that we can get. Of course, Fran and other benchmark are great CrossFit test, but aren't exactly strength and tap into different energy system. Here is a good read for you by Mark Rippetoe from the CrossFit Journal about the Total: http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Hope answers your question. Good Luck!

Joe

Meh.. still sore from Diane couple days ago.

This will be interesting.

@ #7

Not to mention all three moevments are part of the 9 Foundational Movements of CrossFit (squat is just air squat... but they are relatively the same, just one with weight).

Joe

Back squat 140 kg

Shoulder press 70 kg

Deadlift 140 kg

Total 350 kg (772 lbs)

BS: 280

SP: 170

DL: 315

CFT: 765lbs

140kg bs

75kg sp

165kg dl

235 BS (pr by 10 lbs)

135 SP (pr by 10 lbs)

335 DL (pr by 10 lbs)

= 705 CFT

@Frank Mayhew,

I don't even know where to start with your comment...

These lifts have very much to do with CrossFit! Get better at them.

M/200/5'9/29

Back Squat: 375 (PR)

Shoulder Press: 140 (PR)

Deadlift: 405 (PR)

Total: 920 points (PR)

Quadruple PR!

M/25/179/5'10"

I was determined to PR in every category but didn't think I'd do as well as I did!

Back Squat

370# (PR by 10#)

Shoulder Press

205# (PR by 30#)

Deadlift

495# (PR by 35#)

CFT: 1070

I put the DL vid on twitter @jtrinca6

@8

Why the ignorance ? Any crossfit workout is done to improve yourself at an over all goal !

Crossfit being that if your getting faster at fran then it probably means your getting stronger more conditioned for the training

What better way to measure it than in a 1 rep crossfit total !!

Day 25 of 30 completed.

Squat - 235 - 5 lb improvement

Press - 140 - 10 lb improvement

Deadlift - 260 - 15 lb improvement

total - 630 - 30 lb improvement.

Very pleased to be progressing physically. My battle with depression also continues to improve. Similar to my squat improvement it is a slow. I am learning patience , how to radically accept where I am in life, and to be grateful for all things, including this season of clinical depression. 5 lb improvement every month could equal a 60 lb improvement over a year. Pretty significant. I am applying that same thought process to my mental health. God Bless all of you and best of luck on your total today.

June

BS: 335

SP: 155

DL: 385

Total: 875

Today

BS: 350 pr

SP: 160 pr

DL: 405 pr

Total: 915

I'm w/ #2/Gavin--CF Total again, 30 days later?

"Whittman" Hero WOD, Rx:

7 RFT:

15x kb swing, 1.5 pood

15x power clean, 95#

15x box jump, 24"

25:43

130208: 26:40 w/ 44# kb

F/51/5'6/123

Back squat 155# same

Press 90# pr by 5

Deadlift 185# pr by 10

Total 430

Is there a link in the library somewhere for proper shoulder press form? I don't want to cheat the number.

M/16/5'11"/154

back squat 92kg/203lb

shoulder press 40kg/88lb

deadlift 110kg/243lb

total: 242kg/534lb

225# Back Squat

135# Push Press

255# Deadlift

Total 615#

29/M/5'9"/165

M/186/5'11"/40

First Go so nothing to compare yet.

Back Squat = 275

Shoulder Press = 135

Deadlift = 295

Total = 705

Where's the constantly varied high intensity at?

@ Frank Mayhew:

Between that "a" and "t."

M/21/185

Squat 365

Press 185

Deadlift 445

Let's not all get in a tizzy about this. It's a WOD for today, nothing more. I sympathize w/ #8/Frank in that, for what I want from CF, any of the Girls are better workouts and measures of progress than CFT. I've always thought we should do Fight Gone Bad or Hope monthly, as they tax virtually all CF movements and principals. That perspective might not be the same for all, so that's why we hit them all periodically.

So...if CFT after only 30 days isn't for you (and it wasn't for me), then sub in something different, something you've been wanting to do.

I want to do the CF Total again, but don't have access to enough weight, so tonight I'm going to use my new C2 rower that Rogue should be delivering today!

So excited to have a rower finally! I'll do the CF total on the next rest day.

Rob, congrats on your improvements. It's fun to see your journey. I wish I could improve my shoulder press. I'm stuck at 105 and don't seem to be going anywhere with it. An increase there would really help my CF total.

M/23/5'9"/175

Back Squat: 345 lbs

Press: 150 lbs

Deadlift: 325 lbs

Total: 820 lbs

M 42/185/6'0"

Bs 245

Sp 140

Dl 305

Total 690.

BS -> 110kg

SP -> 60kg

DL -> 130kg

Total 300kg ps. I'm beginner. :)

245 Back squat

140 Overhead press

335 Deadlift

720 Crossfit Total

BS - 405

Press - 160

DL - 365

Total - 935

Bodyweight - 165 lbs

100 kg pr

50 kg

125 kg pr

F/165lbs./5'9/34

Squat-175lbs. (decrease from PR 4 yrs. ago 225lbs.)

Overhead Press-115lbs.(PR 5+lbs.)

Deadift-255lbs. (PR 10+lbs.)

255 Squat

305 Deadlift

115 Press

675 CFT

M/29/81kg

Been doing crossfit 1.5 months. Lifted a bit before.

Love it!!!

Squat 140kg

Press 65kg

Deadlift 150kg (grip let me down)

total roughly 735 lb ish

First time for me:

Sq:285 pr

Sp:155 pr

Dl: 405. Is 20 lbs under my max for that.

Total of 845lbs!

M/27/6'/235

Squat 235 lbs

Press 115 lbs

Deadlift 315 lbs

CFT 665 lbs

Broke my PR for the press and deadlift WOOHOO!!!! Love doing CROSSFIT!!!!!!!!!!!!!

I've got two(2) Gold tickets to the Games that I'd be willing to part with, at cost. Anybody interested?

goldgamestix@gmail.com

dl 305

bs 225

press 135

total 665

Bs 335

Sp 185

Dl 425

I hate squats.

M/18/6'2/190

Bs 335

Sp 185

Dl 425

I hate squats.

M/18/6'2/190

Question for the community:

I've been doing crossfit on my own for about a year now, and starting out I obviously had to scale a lot of the wods way down as far as the weight is concerned. My goal is to get to where I can do the majority of wods "as Rx", so to do so would it be more beneficial to focus on increasing the amount of weight I'm lifting and not worry too much about time gains, or to keep weights where I'm at and focus on getting faster, more unbroken sets, and dropping my times and then start with weight increases? Thoughts? opinions? experiences?

M/23/5'11"/185.5

total: 995

squat: 370, SP: 190, DL: 435

previous total: 960; cannot remember what PR is, but know it is safely over 1k.

385# squat (35# PR)

160# Press (5# PR)

455# deadlift (20# PR)

Total 1000 lbs

M/33/6'3"/253lbs

"CrossFit Total"

Back squat, 1 rep 415

Shoulder Press, 1 rep 185

Deadlift, 1 rep 425

Total: 1,025

m/43/5'8"/180

BS 260

SP 140

DL 310

All pr's by 5#

710 total

Me

305

135

335

Total 775

Jam

320

135

315

Total 770

M/43/5'11"/158 lbs

Back Squat: 230 lbs

Shoulder Press: 150 lbs

Deadlift: 290 lbs

Total: 670 lbs. My first CrossFit total!!! Helps to actually have a squat rack (birthday gift from my wife!!!) Did 5X5 Front Squats yesterday and 5X5 Back Squats and Deadlifts on Tuesday. Legs a bit rubbery. SP and DL are PR's for 1 rep max, each by 5 lbs.

Deadlift 100kg

Press 40kg

Squat 90kg

Doing some epic progress. Three months ago i couldn't deadlift 50 kg.

Age:14 years old

Wheight:62kg

M/184/5'9"/31

BS 375#

SP 155#

DL 365#

895# Total

Thank you God for giving me my abilities

Back squat - 110kg

Shoulder press - 60kg

Deadlift - 140kg (PB)

Total - 310kg (683)

Aiming for 700+ next time!

M/35/5'10"/184

Squat 255 lbs new PR by 10 pounds

Press 135 lbs

Dead lift 335 lbs new PR by 10 lbs

Total 725

How long does everyone rest between sets when doing max workouts? I was thinking 3 minutes, but didn't know the official CF rest times (even though I doubt there is any) or what everyone thought. Thanks all.

#54/CAP, go to the discussion page for this past Tuesday's Diane WOD. Gavin launched a discussion relevant to your question.

Squat: 245

Press: 135

Deadlift: 325

Total: 705

245 back squat

155 shoulder press

355 dead lift

Total 755.

@ Comment #54 - Posted by: CAP

If you follow the guidelines that coach has given us, you will naturally move to Rxing the WODs. Having said that, you should focus on improving your times and getting them into the bell curve for what everybody here is posting, regardless of weight. Fran Rx 95 pounds at 13 minutes is not as beneficial as Fran scaled to 65 pounds and 5 minutes. Large loads, long distances, QUICKLY.

Once the times are on the lower end of the spectrum, increase the weight, and then work that weight down to a quicker time.

Study the relationship between FORCE and DISTANCE and TIME as it relates to constantly varied, functional movements at a high intensity.

This Journal video from Coach Glassman is excellent: http://library.crossfit.com/premium/video/CFJ_Glassman_ForceDistanceTimeBrisbane.mov?e=1373581424&h=cc4fc33822f9b103199d2d2f90695687

CAP,

Simply put. If you want to be able to do main site daily WODs RXed, you need to get stronger. Say a WOD calls for a high number of power cleans at 135. If your 1RM for a power clean is 160, you are sitting at around 85% of your 1RM. You will not be able to maintain any kind of intensity for very long at 85% of a 1RM no matter how well conditioned you are. Kick your power clean max up to 200 and the same workout has you working at 65% capacity. I just finished a strength cycle that added a considerable amount of weight to my back squat, deadlift, snatch, and clean PRs. Every WOD got easier (excluding those that include muscle ups, but shoulder is still healing). Now this comment is going to unleash a lot of purist who will curse me and damn strength and conditioning. But you asked how to do WODs RXed. Get stronger. Every athlete at the Cross Fit Games, hell I bet every athlete who made it to regionals, got there by doing periodized strength and conditioning in conjunction with Cross Fit workouts. I just watched an interview with Rich Froning were he made reference to finishing a strength cycle.

Squat - 242

Press - 110

DL - 220

Total - 572

M/30/155

f/43/180/5'10"

running wod

1600m run (7:42) ,3 min rest

1200m run (6:02), 2 min rest

800m run (3:56), 1 min rest

400m run (1:43)

23:25 total including rest.

This was done on a track and much faster than the one I did a few weeks ago on the road.

came home and did 5 pullups. no kip. Good to see that the shoulder will allow them. Arms feel soft weak though. I don't like it.

First time with this.

Squat 300lb

Shoulder press 115lb

Deadlift 295lb

Total-710

Julie, I've been following your comments. Glad to hear your shoulder is mending. Your arms will get back into shape. I often feel that taking a rest week (or two!) is beneficial and often overlooked or frowned upon. Injury can make us stronger physically and mentally.

New Total: 395

BS: 145, didn't attempt heavier

SP: 75, failed 80

DL: 175, didn't attempt heavier

Here's my June totals:

My first "Total" WOD = 335

125 Back squat, failed 135

65 shoulder press, failed 75 and 70

145 Deadlift, no fail

Squat - 315

Press - 150

DL - 305

Total - 770

M/48/177

New Totals in filter. Happy.

JulieP, glad to see you're shoulder is feeling a little better. And great running today.

Rob Hole, nice update from you and congrats on the PRs.

Newmann, I feel the same.

It's great to see so many improvements posted today!

"CrossFit Total"

Hack squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

217

96

217

Total : 530

"CrossFit Total"

Hack squat, 1 rep(subbed)

Shoulder Press, 1 rep

Deadlift, 1 rep

217

96

217

Total : 530

BS 365

SP 135

DL 405

CFT 900

# 8 the CrossFit Total should be.

Snatch

Clean and Jerk

Weightlifting is one of the Pillars of CF, reread the free down load under Start Here.

You start out with the power versions and move to the full versions.

M/30/5'8/212

SP: 155

BS: 335

DL: 425

Total: 915

M/36/5'5/135

Squat: 330

Press: 150

Dead : 275

Total: 755

Did bench for fun and 275

After reading today’s article about poor diet in the US, I remembered something Rory Mckernan said during yesterday’s “First CrossFit Workout?” video:

“I drank the Kool-Aid.”

We’ve all heard it many times, but maybe there’s a better way to describe it. Like Dr. Ray said in the article, there “needs to be a shift in emphasis to focusing on things that lead to health instead of desperately trying to extend unhealthy life once sickness has taken hold.” Maybe we can tell people

“I took the medicine.”

We talk about doing the WODs “as prescribed,” there is a recommended dosage (weight/reps) and frequency (three days of work, one day of rest). I’d take the CrossFit vaccine over a blood pressure pill any day of the week.

comments in the filter...

Subbed:

"Barbara" minus pull-ups (burpees instead, no pull-up bar)

39:00

738lbs

60k,125k,150k -- 335k

@CAP

I have been crossfitting for about 14 months and follow the main site. I noticed right off the bat that crossfit exposes your weakness. Iam naturally stronger at cleans, DL, snatches etc. but struggle with body weight movements such as pullups, muscle ups etc. What I've found very beneficial is doing additional work or practice in your area of weakness. So continue with the wods but do some strength work either earlier in the day or before the wod. Hope this helped

Squat 335

SP 150

DL 350

CFT = 835. A 50# increase from last month

BS: 425

SP: 200

DL: 470

CFT: 1095

M/37/6'00"/205

How long does everyone normally rest in between sets when trying to max out when doing this workout? Is there a specific time or unwritten rules that crossfitters follow for this? Thanks all!

M/32/200/72

DL-425

BS-345

Didn't do shoulder press due to 3 days of a lot of shoulder stability stuff.

Did 21-15-9 couplet of toes 2 bar/hand release push-ups after these and finished with 3 15' rope climbs. Good day.

@54 and replies

I am very interested in the question you ask (which comes up over and over again). The replies always include issues about goals and a variety of views- e.g. see the discussion after tuesdays Diane.

So let me ask everyone what I hope is a relatively defined question: If the goal for an "average" athlete is to optimise time on Rx Fran or Rx Diane (or whatever) in a defined time period (say 6 months) and assuming a background standard (say main site) programme, which of the following three should they do as specific extra work to acheive the goal- slow Rx attempts, quick but scaled attempts, or a mix of both?

Has anyone done a controlled experiment with a group of athletes on this? Might the answer be different for different athletes depending on base strength, muscle fibre mix etc? If so can one determine which group an athlete is in prospectively?

Clearly there are a lot of assumptions in the question- the background programming choice (e.g. perhaps Gant or Outlaw would be better than main site), the idea that incorporating extra attempts at the "target" girl is a plausible way to improve time (as opposed to doing e.g. more heavy thrusters) etc., but without standardizing as many variables as possible, I don't see how to answer the question scientifically.

"CF Total"

BS 390

Press 215 (pr)

DL 475

1080(pr)

Back Squat: 315 up 10 pounds from before

Shoulder Press: 145 down 10 pounds

Deadlift: 355 up 10 pounds

260 squat

155 press

400 deadlift....new pr

=815 total

840#

Squat 295# +15#pr :)

Press 140# -10# :(

Deadlift 400# 0#:/

Very happy with my squat I really want break 300. Hopefully soon.

Semper Fi

420 PR

80# shoulder press. Tied PR

150# squat. 5# shy- dang!

190# dead lift. PR last time was 170#

Short on time so I can't complain too much.

F/42/127/5'9"

295 sq

175 press

405 dl

875

M 6'2" 270

BS 335 PR

DL 355 PR

SP 135

Total 825

Don't like to do squats without a spotter.

Deadlift = 270

Pull Up = 45

Incline Bench Press = 220

Shoulder Press = 135

Total 670

M58/185/5'9" #650

Carlos, M 26/5'7"/165, #545

Scaled for my Co–Cr & Polymer Knee

Squat: 205

Press: 165

Deadlift: 225

Être prêt

M/55/6’/210

M/5'7"/37/165

Squat 405

DL 425

SP 170

Total: 1000lbs!

Could have went heavier on squats but didn't have a spotter.

Squat 295

Press 145

Deadlift 300

Total: 740

m/24/5'9"

no spotter so I stayed on the safe side and was rushed on deadlift could of did more but my score

back squat-355

strict press-175

deadlift-355

total-885

Equipment limitations necessitate scaling. Tabata back squat at 115 for 6 reps. Rested a few minutes. Tabata shoulder press at 115 for 0 reps. Rested a few minutes. Tabata deadlift at 115 for 10 reps.

350 bs / 180 sp / 375 dl

Total-905----new pr!!!!

355 bs

175 sp

375 dl

905 total

405# back squat

175# Shoulder Press

435# Dead Lift.

1005# total.

New PR.

M29/190/6'1

bs: 256

sp: 146

dl: 442

I noticed my deadlift is much heavier than my back squat. I put all scores that where posted hear in a spread sheet. The average 'max deadlift' is 1.18 times larger than the /max back squat'.

Any insight on what should this number should be, and what a large deviation from this means in terms of fysiology?

'Cause a have the numbers anyway:

averages (so including everyone!)

bs: 296

sp: 147

dl: 349

standard deviation:

bs: 77

sp: 19

dl: 59

Back squat - 105kg

Shoulder press - 52.5kg

Deadlift - 155kg

Total - 312.5kg (PR)

Squat-267#

Press-139

Deadlift-325

Total-731

squat 343pr

press 155

deadlift 407pr

905pr

Squat - 400

Press - 175

Deadlift - 460

Total - 1,035

Squat- 295 (pr)

Deadlift- 310 (tied PR)

Press- 135 (pr)

Total- 740

I would like to have tried a little more on the Deadlift, but 310 is all the weight I have. Guess it's time to go shopping.

M/U on 130712:

660 at 220/120/320

BS: 335

SP: 155

DL: 415

Total: 905

BS: 335

SP: 155

DL: 415

Total: 905

Previous:

This week did maxes:

BS 395

SP 215

DL 430

total: 1040

This week did maxes:

BS 395

SP 215

DL 455

total: 1065

M/5'9"/35/162

Didn't PR in any subset, but total is PR

135 press

295 deadlift

225 squat

=655

crossfit total

squat - 315 pr

press - 180 pr

deadlift - 375 pr

Impressed my self with the press very happy! I really feel like my dead lift should be up a little more, and I know I could have gotten a little more on squat. I jumped to 325 and failed and failed at 400 on dl. I knew 180 was my best press and kept it. All PR's !

first attempt ever at the crossfit total

26 / M / 5'9" / 140lbs

Back squat 245

Shoulder press 105

Deadlift 265

Total 615

Old PR was 600, so I'm pretty pleased.

How do you go about doing the "Crossfit Total"? I mean how many warmup reps/sets do you do before you hit your 1 rep max? Thanks.

P.S just starting with Crossfit by the way

BS 110kg

P 57 kg

DL 132 kg

total 289kg aprox 640lbs

crossfit total

squat - 315 pr

press - 180 pr

deadlift - 375 pr

Impressed my self with the press very happy! I really feel like my dead lift should be up a little more, and I know I could have gotten a little more on squat. I jumped to 325 and failed and failed at 400 on dl. I knew 180 was my best press and kept it. All PR's !

first attempt ever at the crossfit total

BS - 275

SP - 135

DL - 305

Total - 715

@127, Mark: do a thorough warm-up, break a sweat. Start working your way up from a weight you know you can do several times, keep adding weight till you hit your 1RM in each of the lifts. There is no set number or reps/sets or weight increments to complete before hitting your max. Just be smart so as to avoid injury, or worse yet, making a huge scene by dropping a bunch of iron weights at the gym.

BS 455

DL 525

Press 245

Total 1215

M 6'3" 255 - 36

BS 155

DL 150

SP 75

CFT 380

Been over a year since I did this last

300lbs back squat (+5lbs PR)

130lbs strict press

370lbs deadlift (+5lbs PR)

800lbs total (40lbs PR!!) @ 148lbs BW :D

M/35/6'3"/200

300 - PR-5

160 - PR-5

365 - PR-10

825(PR)

Prev:

810

765

795

785

820 (PR)

795

805

795

Week 4 back, didn't push it:

BS: 335

SP: 175

DL: 405

Total: 915

2 PRs are better than one!

BS- 305lb (PR by 15)

SP- 155 (matched PR)

DL- 355 (PR by 10)

Whoops! Can't do math!

815

m/6'1"/220#/44 yo

365 squat (-40# from PR)

205 shoulder press (at PR)

405 deadlift (-10# from PR)

975 total (-50# from PR)

Had no belt and no spotter, so didn't push on Squats. Mis-added on DLs, so might have got back to PR.

20 min each

Back Squat - 265

Strict Press - 105

DL - 325

Total: 695

Front squat 165 (no rack, so limited by how much I could clean)

Shoulder press 110

Deadlift 285

560 total

BS: 165# (down 10#)

Press: 95# (same)

DL: 265# (+10# PR... had to PR on something and I was running out of items at this point!)

265lb back squat

175lb shoulder press

350lb dead lift

BS - 255-275-300

SP - 145-155-165

DL - 315-365-n/a

Total: 830

didn't attempt the 3rd DL due to straining on attempt #2 and not wanting to push too far. I have been out of the game for awhile and didn't want to cause an injury... previous DL pr was in the 425 range.

275 squat

135 press

295 deadlift

595 vs. 615 655 640 595 585 575 565 555 460 and 425 prior 8 times.

BS - 225 225 250 245 235 225 225 225 205 250 and 185

SP - 125 115 130 120 115 115 105 115 105 70 and 65

DL - 225 275 275 275 245 245 245 225 245 185 and 175

Squat:285

Shoulder press:145

Deadlift:315

Total:745

5'7" 16 years old bodyweight 135

BS 300

Press 115

Deadlift 375 Total: 790

(7/28 out of sequence)

BS: 185,225,250,275,295(87%PR)

SP: 125,135(79%PR),140(f)

DL: 185,225,255,275,300,310(85%PR)

Total: 740(85%PR)

Not too bad considering lack of WOD's over past year or so. Shoulders felt weakest of the three. Finished w/ MU: f,f,f,f(smoked).

45/m/176cm/74kg

BS: 120kg (110)

SP: 65kg (60)

DL: 160kg (160)

CFT: 345kg (330)

Done 20130725

BS: 305

SP: 135

DL: 365

Total: 805 (pr)

Did on Monday July, 29.

"CrossFit Total"

Back squat, 225

Shoulder Press, 135

Deadlift, 285

Total = 645

up from 555

m/39/5'9/185

Done 9/6/13. Increased eating lately. Focusing on strength program - Wendler. Back squat portion done in morning at Triangle. 390. SP 175. DL 435. Ttl 1000!

See 6/10/13 for further history.

Back Squat - 315

Press - 165

Deadlift - 455

935 - Tied PR

Back Squat 315

Shoulder Press 195 (I might have done this wrong)

Dead Lift 350

Height 5'9"

Weight 175

Male

Age: 19

Back squat, 1 rep 230 lb

Shoulder Press, 1 rep 115 lb

Deadlift, 1 rep 230 lb

Back Squat: 275

Shoulder Press: 220

Deadlift: 375

CF Total: 870

CFWUx3

BWU

225, 65, 235

Ernest 43/M/61"/169

Back Squat: 305

Shoulder Press: 145

Deadlift: 365

Total: 815

Back Squat: 305

Shoulder Press: 145

Deadlift: 365

Total: 815

Squat 295

Press 145

Dead lift 375 (PR)

CFT Total 815

795lb 15.04.14

BS 270lb/122.5 (+5lb)

SP 160lb/72.5k (-)

DL 365/165.5k (+10lb)

780lb 17.03.14 - BS 265lb/120k, SP 160lb/72.5k, DL 355lb/160k

766lb 10.06.13 - BS 115k/254lb, SP 72.5k/160lb, DL 160k/353lb

750lb 12.03.13 - BS 115k, SP 70k, DL 155k

738lb 21.08.12 - BS 115k, SP 70k, DL 150k

766lb 05.04.12 - BS 125k, SP 72.5k, DL 150k

777lb 23.01.12 - SP 72.5k, BS 120k, DL 160k

748lb 30.09.11 - SP 70k, BS 110k, DL 160k