## February 13, 2014

### Thursday 140213

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Post total to comments.

Compare to 140116.

Enlarge image

Peter Roush, Woodbridge, VA.

*Sub 3 Minutes* with Zach Forrest - video [ipod] [mov] [HD mov]

Posted by Pukie at February 13, 2014 5:00 PM

Peter Roush with the 'Crossfit Jesus' pose for the pic for today. Very cool...

Coach

From your comment on Feb. 10th I just want to say Thank You for your vision and hard work that you put into building CrossFit into what is is today. God through various circumstances led me to this site and CrossFit played a big part in my Pancreatic cancer survival.

Thanks again.

bold move on ice in the DC area. if he weighed more than ~135 lbs he would probably punch through.

He actually weighs 175ish... it was right after we had that week of single digit nights. We tested the ice first, Had a bit of cracking when he did it but we worked fast and ran back to the car... it was about 10 degrees.

Next guest: Megan John please! Crossfit Manhattan Kansas

Life interfered with CF today of I'm going to do Wednesdays work out tomorrow. I don't need a total right now. I need more work not more posturing.

Will post results later.

Nice. Missed the last one.

M/26/6'/180#

Back squat 230#

Shoulder press 100#

Dead lift 255#

Total: 585#

EAT

SLEEP

TRAIN

REPEAT

BS: 290

SP: 185

DL: 325

CFT: 800lbs

Back squat 165

Shoulder press 75

Deadlifts165

Back Squat: 356#

Shoulder Press: 190#(PR)

Deadlift: 461#(PR)

Total: 1007#

Finally broke 1000.

BS: 265(pr)

SP: 135

DL: 365(pr)

= 765#

Back Squat: 275#

Press: 135#

Deadlift: 365#

Total: 775#

Squat: 115kg PR

Shoulder Press 50kg

Deadlift 135kg PR

Total 300Kg

Bodyweight 76kg. Score 3.95.

Sub 5 RFT

9 Deadlifts 225#

12 HR pushups

15 Box jumps 24"

6 rds + Deadlifts

DU work 1 min on 2 mins off for 3 rds

89/74/72

Has anyone got any good tips on

how to do DU and OP please.....

M/30/5'8"/150

Back Squat: 200# (Failed 220#)

Strict Press: 100# (2x50# Dubbells, PR)

Deadlift: 305#

Total: 605#

M/28/72"/208

Back Squat: 285#

Shoulder Press: 175#

Deadlift: 365#

Total: 825

Snowed in here, so not today.

Looks like today's WOD will be:

Shovel a ton of snow for time.

Back squat = 156.8 kg

Shoulder press = 75 kg

Deadlift = 176.8 kg

Total = 408.6 kg = 898 lbs

...then 11 rounds of Mary.

back squat 353

Shoulder Press: 152 (PR)

Deadlift: 353

858

Back Squat: 335

Shoulder Press: 175 (PR)

Deadlift: 525

Total: 1035 (PR)

Back squat 100kg (90-100-110F) (140116: 105kg)

Shoulder press 60kg PR (50-55-60) (140116: 55kg)

Deadlift 135kg PR (110-125-135) (140116: 125kg)

Total 295kg/649# (140116: 285kg/627#)

Very happy with 2x PR and increase given the minimal lifting done between the two totals. Something's working...

Bs 265

Sp 185

Dl 340

Cst - 790

Compared to 705

Bs 235

Sp 135

Dl 335

Back squat - 315

Shoulder Press - 150

Deadlift - 395

Total = 860

@MajorDad - thanks! I was curious to see how it would go after last night's back squats. Good luck on your WOD of moving large loads (of snow) over long distances quickly ;)

Joe N, you're past the rapid gains most get at the start of CF, so 2 PRs only one month later the last CFT is nice to see.

MajorDad, now that's functional exercise! Enjoy!

Did Sunday's PC/Burpee/GHD WOD...results there.

790, happy, in januari i was at 760, better at shoulders and deadlift

m/35/205

bs: 330lbs

press: 165 lbs

dl: 355lbs

total: 850lbs NEW PR !!!!!!!

Felt something pop in my knee walking down some stairs at the train station last night, so I'm gonna be sitting this one out. I think I'm ok, but I don't want to take any chances. It's frustrating, because I was really looking forward to the next CFT. Next time, I suppose.

Forgot to mention - today was a pr by 40# over 140213

@Jim R - thanks! I'm getting the impression that @Coach expects us to handle strength work on our own. Nice work today, I'm glad to see someone volunteering for burpees!

oops, should be "pr by 40# over 140116" haha

Back squat: 335 ties PR

Shoulder Press: 145 10 less than PR

Deadlift: 265 20lbs less than PR

I meant I did 365 for the deadlift.

B.sq : 226

Sh.pr: 121

DL : 353

TOTAL: 700

No PR:s today. Did Bear complex 5x7 (88-99-110-116-121-127-132Ibs) before the CF total.

Snowed in here in Charlotte, NC... saving it for the next rest day.

BS 231#

SP 121#

DL 231#

Thanks for that @Joe Northside

Total 583

M/42/193/72"

BS 275 (Butt to bench)

SP 140 (Seated)

DL 325

PRed all the way!!!

Joe N, you might be right about strength work. I'm hoping to start lifting w/ my son soon, so I might try to follow Gavin's approach of using the CFFB strength work, married to main site WODs. We'll see.

Joe N, reply caught you-know-where.

M/32/148#/5'3

Back Squat - 220#

Press - 150#

Deadlift - 310#

Total 680

BS 20kg PR

SP 2kg (2 x 1kg dumbells)

DL F Too tired from previous lifts.

Total Score 22kg = 48.4

This was my first WOD. Hopefully with a few months of hard training I might be able to improve on those PRs as I am planning to enter the 2014 European Crossfit Open and looking forward to seeing how I stand up against the other competitors.

M/35/190

Did this yesterday

Back squat 345 (baaaad form)

Press 135 (gave myself three tries and dipped on heavier attempts)

Deadlift 405 (have done 20 lbs more before)

New job working 7pm to 7am Sat and Sun is affecting most of my training week negatively. Sleep is really as important as they say I guess.

Back Squat: 245

Shoulder Press: 155

Deadlift: 405

Total: 805

Overall better than last time but not my best ever

225

115

315

655

Time to throw snow, ack!

100 air squats- 1:59

press- 120

deadlift- not today

Joe- the PR's just keep coming for you. Nice!

Kevin -- I was not up for any 1RMs today either. I ran a few easy miles and I didn't even time it! How's that for decadent?

Back squat 215# (205-215-225F) (131113: 205#)

Shoulder press 120# PR (115-125F-120) (131113: 115#)

Deadlift 315# PR (295-305-315) (131113: 305#)

Total 650# (131113: 625#)

Bill- I'm with you. The run was a good idea! Glad to hear its not just me.

Praus2018

BS 360

SP 145

DL 404

Total 909#

BS: 385#

SP: 135#

DL: 325#(PR)

Total: 845#

BS: 275

SP: 135

DL: 275

Total: 685

Coach Rob @ NextDlevelTraiNinG

Back squat 350

Shoulder P 225

Dead Lift 465

These were done after shoveling snow for 1 hr.

Total: 1040 lbs

Back squat 115 kg

Shoulder press 55 kg

Deadlift 120 kg

Total: 290 kg

Tried for more but they were bro reps!

Deadlift: 265 lbs

Shoulder Press: 160 lbs

Squat: 285

Total: 710

You have to start somewhere

Bad total today

275 b sq

145 shldr press

345 deadlift

well below what I've done before on all lifts

M/22/160

Back Squat: 355# (20lb PR!)

Shoulder Press: 165#

Deadlift: 415#

M 43/185/6'

Bs 265 last time 260.

Sp 140 last time 135.

Dl 330 last time 325.

720 total.

375 DL

286 BS

143 SP

804 CFT

Squat: 455

Press: 185

Deadlift: 485

Total: 1125

Bs:285

Sh press: 137

DL: 360

Total: 782pr

- 280

- 155

- 340

CFT: 775

DU: the bane of my existence! Its like a personal flogging session!

BS: 295

SP: 135

DL: 405

Total: 835

yesterday i did angie and got 27:30 which is a 4 minute PR or so

then today i "warmed up" with the yesterday WOD and did

38 cal

27 pull ups (i was sore and crappy today)

27 cal

16 burpees

28 cal

58 sit ups (regualr)

so total of 194

then warmed up further with some heavy back squat and then smashed PR's

i got

315 BS 5 pound PR

370 deadliest which stayed the same

140 SP strict 2.5 # PR

825# total last time 815

M/21/5'8"/165

BS- 295#

OP- 135# (135F, 135F, 135)

DL- 335#

CF Total: 765#

A bit off from my PRs for the squat and dead, mainly because of lower back pain. I'll get it next time.

I'm not doing this one, but great numbers everybody. Fun to see improvement from a month ago.

gym closed due to snow..kill me

did Cindy for 10 minutes at home

5 pullups 10 pushups 15 squats

17 rounds

345 sq

195 pp

445 dl

985 total

M/38/185/5'9"

M/38/84/176 metric ;-)

951.5 lbs 432kg total

No PRs, but First workout in our new CrossFit box!

27yom/220lb/5'10"

340 - Tied PR

155 - PR

405 - 15lb sub PR

----

900 Total

The body was complaining badly today, therefore I followed Bill's lead.

Went 3 easy miles on the treadmill.

As I moved the towel to check the time

I hit the red stop button, dead stop, all numbers erased.

So an untimed easy 3 miles, I really did follow Bill's lead.

It was all good.

Thanks Bill

Laura f/51/5'7/155

M/34/5'6"/170

255

155

320

:730

BS-405 (pr)

SP-215

DL-480

Total:1100 lbs

M/30/219

Laura (power-girl) -- glad I could help!

Ignoring the clock once in a while is fun -- feels like you're getting away with something ; )

Some impressive scores out there in the community well done.

The end caps to our two year old barbell have come off! When trying to screw them back on they are not catching. Anybody know of a good how to guide on the interwebs on how to fix this?

WOD with the other barbell:

Paul: 135kg, 55kg, 172.5kg

Tim: 95kg, 45 kg, 125kg

BS: 135, 165, 185, 195 (=)

SP: 95, 115, 125, 130 (+5)

DL: 135, 185, 235, 285, 300 (=)

Back Squat: 247# - 22#PR

Shoulder Press: 136# - 17#PR

Deadlift: 445# - 44#PR

Total: 828#

I'm really happy!! I improved all!!! First time I do this!!!

made up yesterday's wod then

bs 255

sp 135

dl 300

10# less on all

had a good workout though

nice job on all the pr's

BS 100kg.

SP 42.5 kg

DL 120 kg

Total 262.5

BS 90kg (pr by 2.5kg)

SP 47.5kg (pr by 5kg, very slow lift - really happy with how hard I pushed)

DL 132.5 (pr by 2.5kg, entirely physiological. Failed first 2 attempts. very happy with that lift but nearly passed out putting it down.)

I meant psychological not physiological

For time:

50 Sit-up

40 Squat

30 Push-up

20 Box Jump, 24"

10 Burpee

4:48

BS: 315 (15# PR)

DL: 365 (35# PR)

SP - Jerk: 195 (20# PR)

M / 18 / 5'8 / 175

DL: 405 (PR by 5#)

Press: 135 (I've been stuck here for years - need to do more presses)

BS: 305 (thought this tied my previous pr but previous was actually 310)

Total: 845 same as last time +5# on DL -5# on BS.

BS 335

SP 155

DL 365

TOTAL 855-CFT PR

CFFB. Strength: squat 3x5 @ 190#. Floor press 3x5 @ 177# (PR). Conditioning: 5 rounds of three 15' rope climbs then 1 minute of max rep 50# ball slams. 124 ball slams completed in the 5 minutes.

The last few cycles did wonders for my strength.

Although I usually do, I didn't go to failure on any of these attempts since I'm still newly back.

BS 275

SP 155

DL 350

CFT: 780

The BS and DL were actually easy. The BS was close to a PR.

Thanks

280

150 (failed at 155)

395

825

Not my best work, but overall I'm satisfied.

BS - 355 missed 380 twice, couldn't get out of the hole today

SP-185

DL - 410

Total - 950

Crossfit Total

Back Squat- 310 lbs.

Shoulder Press- 150 lbs

Deadlift- 305 lbs.

Total: 765

Congrats on the PR's today all.

Bill M I had to chuckle over your " getting away with something" comment.

Had to work late so I will do this tomorrow.

@Kevin C - thanks!

@Gavin - nice job on your pr!

Bs - 375#

Sp - 205#

Do - 495#

Total - 1075#

M / 35 / 5'6" / 200

Did 92 burpees in 7 min. in the afternoon then crossfit total in the evening:

Back squat: 204# PR!

Shoulder press: 140#

Deadlift: 359# PR!!

Total: 703# PR!!!

Broke into the 700s.. only 297 more #s to 1,000

Back Squat- 75kg

Shoulder Press- 35kg (needs work)

Deadlift- 110kg PR

Total: 220 (485lb)

18/m/184lbs

S: 405

D: 345

SP: 205

Back Squat: 275

Shoulder Press: 165

Dead Lift: 396

Total: 836 lbs

SP: 165

DL: 396

BS: 275

Total: 836

M/6'/180/42

335

140

415

890 total pr

BS: 165lbs (PR+10)!

SP: 95lbs (PR+20)!!

DL: 205lbs (PR+40)!!!

Total: 465 (PR+80 in single session)

5 Rounds

5 155# Bench

10 Box Jump

6 K's to E's

10 Squats

10:42

Back squat. 405

Shoulder press 185

Deadlift 500

Back squat 255 pounds

Sp 126 pounds

Dl 352 pounds

733 pounds total

SP 88#

BS 158#

DL 223#

Total 469

F/32/5'4/139

pg

M/49/5'10"/220

BS: 235 SP: 125 DL: 275 CFT = 635

greydog

M/15/5'8"/106

BS: 135 SP: 65 DL: 145 CFT = 345

Back squat: 240(PR+25)

Shoulder press: 135(PR+15)

Dead lift: 335(PR+20)

TOTAL: 710

back squat 220 PB

shoulder press 80

dead lift 280 PG

Total 575

M/65/156/5'6"

M/23/5'7/170

Squat - 285lbs

Press - 155lbs

Deadlift - 350lbs

Total - 790lbs

Week 2 of Crossfit and loving it!

Figured that the CrossFit Total was a good time to start back. Been about a year since working out. Been about 4 years since CrossFit.finished levofloxacin a month ago. Finished prednisone 2 weeks ago. But, here goes.

BS 155

SP 95

DL 170

Total = 420

m/46/5'8"/163lbs

Always wondered why back squat is in CrossFit Total? It would make more sense do the front squat. First of all, most of the people aren't going deep enough in back squats, it's also more dangerous go as low as front squat ass to the grass. And second you need to have good front squat to do the clean and also it is better for snatch than back squat. But hey, this is just my opinion. If someone could explain it to other words than Mr. Glassman said so and so'll be it. Because now it is basically normal powerlift (b squat, bench and deadlift...)

BS 305

SP 165

DL 405

CFT = 875#

BS 275

SP 165

DL 355

CFT = 795

BS 345

SP 205

DL 365

CFT = 915

Back squat: 105kg

Shoulder press: 50kg

Deadlift: 157.5kg

Not physically ready to test one rep maxes. So opted for four rounds of 400M row, 400M run 12:46.

Light hang cleans

Back Squat-265

Strict press-115

Deadlift-315 Total-695

18y/o

weight-150

I PR'd my DL by 30# 155->185 :)

BS 112 kg SP 58,9 kg DL 143 kg

BS: 215 (+10)

OHP: 115 (+5, matched my all-time PR)

DL: 295 (-10, still having trouble off the gnd)

CFT = 625 (+5 PR)

Jan 2014 Score

Bs - 275

Sp - 135

DL - 400

810 total

Today Score as RX'd

BS - 295 (PR)

SP - 145 (PR)

DL - 420 (PR)

860 Total

BS - 225

SP - 115

DL - 315

total - 655 lbs

50 lb's shy of Nov. #'s, and 120 lb's short of PR's

all around weak this morning...

Lots of great work on here.

Had to modify my WOD to: Shovel 2 tons of snow for time.

The snow was wet and heavy.

Saw in the local news that two folks died while shoveling.

Back squat- 270

Sh press- 130

Dead lift- 320

Total- 720

Is this a strict shoulder press or a push press with some minor knee bend?

Ryan its strict shoulder press.

2014-02-14: 295pr,175,395(865). Squat felt great, bit pp/held back on dead. 135X8 press/315X10dead.

2014-01-16: X,170,X.

2013-06-10: 271,X,X.

2012-11-27: DNC

2012-08-30: DNC

2012-06-01: 285,X,X.*Squat not deep enough.

2012-02-29: 280,165,429(874)*Squat ok,push on press!

2011-12-19: 280,165,423(868)*Squat poor!

2011-08-30: 275,165,412(842)

2011-05-14: 271,164,395(830)

2011-01-16: 265,165,399(829)

2010-10-16: 270,160,375(805)

2010-07-25: 265,155,365(785)

2010-05-09: 260,160,360(780)

2010-02-23: 255,160,355(770)

2009-12-12: 250,155,340(745)

2009-11-05: 245,160,325(730)

2009-10-13: 240,160,305(705)

2009-06-29: 230,160,305(695)

2009-05-24: 225,155,300(680)

Bs 335 (-20#)

Sp 145 (-10#)

Dl 405 (-10)

Total 885

It is what it is, get it next time!

Back Squat - 205lbs

Press - 110lbs

Deadlift - 275lbs

Total - 590lbs

Anyone who would have some advice/opinion on this matter, I'd appreciate the input. Been noticing my outer hip I sore after heavy squat days. It's right below my hip bone, seems like it may be related to the IT band. It doesn't ever hurt while back squating, just sore the day or 2 after. I foam roll a ton and lacrosse ball. Anyone deal with similar issue?! Would love some advice.

BS 290

SP 160

DL 400

BS: 315, SP: 170(175f), DL: 385(405f) - 870

Compare to:

140116 - BS: 310, SP: 170, DL: 400 = 880

131113 - BS: 300, SP:165, DL: 380 = 845

120829 - BS: 320, SP: 170, DL: 375, Total = 865

120531 - BS: 325, SP: 165, DL: 365, Total = 855

120219 - BS: 310, SP: 165, DL: 365, Total = 840

111219 - BS: 305, SP: 170, DL: 350, Total = 825

100223 - BS: 305, SP: 165, DL: 345, Total = 815

091104 - BS: 290, SP: 160, DL: 335, Total = 785

090629 - BS: 285, SP: 155, DL: 280, Total = 730

090524 - BS: 285, SP: 165, DL: 335, Total = 785

080813 - BS: 275, SP: 160, DL: 305, Total = 740

071226 - BS: 275, SP: 153, DL: 330, Total = 758

071128 - BS: 270, SP: 158, DL: 330, Total = 758

070901 - BS: 265, SP: 148, DL: 319, Total = 732

070704 - BS: 275, SP: 145, DL: 287, Total = 707

070601 - BS: 260, SP: 145, DL: 290, Total = 695

33/m/225

BS - 405

SP - 195

DL - 415

Total - 1015

Back squat 160

Shoulder press 95

Deadlift 170

Total 425kg

Bs 160

Sp 95

Dl 170

CFT 425

One day behind. Long week went with 3 X 5 for each lift.

Squat 275-295-295

Press 125-135-135

Deadlift 325-365-365.

M/29/5'9"/195

wasn't feeling it today, so i took it easy.

BS 285#

SP 140# (right shoulder felt funky, so took it way easy here)

DL 355# x3 (did a 3 rep max instead, couldn't bring myself to push for a 1 rep max

140116:

S- 225

P-145

DL-365

Total= 735

Off PR by 105lbs.

----------------

S-225

P-150, (+5)

DL-385, (+20)

Total-760

Off PR by 80lbs

Squat, although the same, felt better. I just need to actually do them with a proper squat rack, so I can go all out. Catching up though.

M/29/179.8lbs

B/S: 250lbs

S/P: 155lbs

D/L: 415lbs(PR)

total: 820lbs

M/48/207

B/S- 335(PR)

S/P- 165(PR)

D/L- 380(PR)

M/32/178

Strict press 65

Back squat 120

Deadlift 147

Max Back Squat Was 120kg - Now is 130kg

Max Strict Shoulder Press Was 65kg - Now is 70kg

Max Deadlift Was 160kg - Now is 170kg

PR'd on all 3 Improving my Total by 35kg since November

Bringing my CF Total from 335kg to 370kg.

Suffice to say i am a happy boy

835lbs

315 FS

155 SP

365 DL (failed 385lb)

835lbs

315 FS

155 SP

365 DL (failed 385lb)

M/36/190/5'10'

Squat 240

Press 105

Deadlift 275 PR

Total 620

A little off my best, but about what I expected since I was busy/sick/lazy in November/December and haven't lifted anything especially heavy since the CFT on 11/13.

24/M/190#

CrossFit Andersen Guam

BS 285

SP 150

DL 405

TOTAL 840

5 less than last total.

bs - 345

pp - 195

dl - 455

Him

165, 95, and 235 (out of weight)

Her

125, 55, and 125

Him

165, 95, and 235 (out of weight)

Her

125, 55, and 125

405 squat - 10

435f deadlift =

165f sp + 10

Back squat- 235

Shoulder Press - 135

DL - 255

Late post but I'm excited about exceeding January numbers.

Back squat: 210 (230 in Jan)

Shoulder Press: 140(PR) (130 in Jan)

Deadlift: 270(PR) (240 in Jan)

Total: 620(PR) (580 Jan)

Shoulder press and deadlift felt easy. I think I need to get some more weights.

m/49/5'10"/169

m/35/5'9"/190

2.15.14

1055 lbs

410lbs - Back Squat

170lbs - Strict Shoulder Press

475lbs - Deadlift

Good form on Deadlift up to 455lbs. Back started to round on 2nd half of lift at 475lbs.

Squat was parallel, but not below parallel.

780

Was 745 last time

BS

225

255

265

275 pr

Press

135

155

165

175pr

DL

295

315

330pr

M/36/6'3"/200

295

145 (UGH!)

365

Prev:

300 - PR-5

160 - PR-5

365 - PR-10

825

Prey:

815

825(PR)

Back Squat: 475

Strict Press: 200

Deadlift: 585

It's always fun to do totals, but its even more fun to see that even though your body is Leaning out and you've dropped a little bit of weight through the strength building phase your numbers can continue to improve. I am down about 12 lbs and stay relatively Lean so I knew I was destined to lose a little strength. but my numbers made me happy! most videos are on my IG of the lifts. Thanks for the Drive Community!

B/S 250 lbs

D/L 315lbs

S/P 115lbs

680 lbs total

Been training 4 months

BS: 265 PR

SP: 135

DL: 315

Total: 715

Last time: 685.

Supposedly I've done over 700 before but can't find it in the last 5 years so going to call this a PR for now.

M/34/5'7"/168

BS: 315lbs PR

Press: 190lbs PR tie

D/L: 385lbs PR

Total: 890

M/35/6'0"/210

BS: 410lbs (PR)

SP: 165lbs (PR)

DL: 365lbs (PR)

Total: 940lbs

Back squat

1 x 150 nuovo 1 x 154

Shoulder Press,

1 x 60 Pr. nuovo 1 x 64 Pr.

Deadlift,

1 x 180 Pr. Nuovo 1 x 190 ( f ) 1 x 180

C.F.T.

154+64+180 = Tot. 398 kg. In Lb. 877

Con questo risultato

In rapporto al mio peso (181 lb.)

Mi colloco ancora come Intermedio mancano 100 lb. per raggiungere gli advance...piano piano...

M/25/173cm/78kg

Back Squat 155 kg /341 lbs

Shoulder press 80 kg / 176 lbs PR

Deadlift 192.5 kg / 424 lbs PR

46/m/176cm/73kg

No total today, left shoulder still sore (impingement syndrome).

BS: 5x80kg, 5x100kg 3x108kg, 3x108kg, 3x108kg

DL: 3x140kg, 1x150kg, 1x160kg, 1x170kg

Did a "lite" CFT with low weight and more reps, Didn't want to knock my back out whack again as it doesn't feel totally recovered yet.

35 reps (25-10) SP @65lb

35 reps (25-10) BS @135lb

35 reps (25-10) DL @185lb

Probably should have done more reps, but running short on time this morning.

Back squat

3 x 100 nuovo 3 x 110

Subito dopo

1 x 136 nuovo 1 x 140

Dopo 2'

1 x 150 Or. 1 x 154

Shoulder Press,

3 x 50 nuovo 3 x 54

Subito dopo

1 x 60 nuovo 1 x 64

Dopo 2'

1 x 60 Pr. nuovo 1 x 64 Pr.

Deadlift,

3 x 130 nuovo 3 x 140

Subito dopo

1 x 160 nuovo 1 x 170

Dopo 2'

1 x 180 Pr. Nuovo 1 x 190 ( f ) 1 x 180

C.F.T.

154+64+180 = Tot. 398 kg. In Lb. 877

Con questo risultato

In rapporto al mio peso (181 lb.)

Mi colloco ancora come Intermedio mancano 100 lb. per raggiungere gli advance...vedi nota !

pr squat: 295

pr dl: 350

pr sp: 175(i think)

squat: 305(new pr)

sp: 165

dl: 315(back hurting)

m/43/5'8/238