CFSB
Round 2, Week 4
5 x 110kg
5 x 112.5kg
5 x 115kg PB
18 x 90kg
A Study in Black and White
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4 comments:
Are you too busy for the full-up CFSB? I see that you hit the deadlifts and presses. Am just curious what the prescription is when you can't get in a daily workout.
Doug
Yes. In fact I'm loath to call what I'm doing CFSB any more, it's such a watered down version and about to get more so.
The deal is that on an average week I can workout between 0 and 3 times a week. On an exceptional week I can train 5 times. Train means an ME session or a metcon, but not both. I can't for example fit in BrandX' buy-in/WOD/cash-out model. I can do 2 out of 3 on a good day.
I have been doing two ME sessions, but that means I frequently don't do any metcons and for me that means I'm getting all kinds of creaky injuries as things tighten up from the ME workouts without being mobilised in metcons.
In answer to the question you actually asked; If you're too busy to do the full program, deadlifts only, or deadlifts and presses is acceptable and if you do those, only do them once a week as though you were doing the full CFSB program. I asked Jeff exactly this question and that was his answer.
My training is about to change again as I drop to doing Deadlifts once a week and as many mainsite or BrandX metcons as I can fit in the rest of the time. Deadlifts because I like them, because CFSB started out as a deadlift program and because they address many of my basic structural problems. I'm dropping presses because; I suck at them, I can't maintain any sort of progression and I was making better progress when i just did them in metcons. Also I keep injuring myself as I try to keep increasing the weights.
Jeff has said many times that you don't need more than the mainsite WODs to build all the strength you need and as always he's dead right. I shouldn't really be doing CFSB on that basis.
And yes, all of this is an excuse. :-)
Thanks, Metric. Good stuff.
I'm rather frustrated with my plateaus in all lifts. I am making great gains in metcons, but my press and back squat are stuck, my deadlift is decreasing, and front squats are a still a learning experience.
I am quite intrigued by the compactness of CFSB. I think I can jam it into my workout days, but some days I can't get a WOD in. (Well, I could, but it would have to be a body-weight WOD -- I don't own a bar or weights). So I think I could dedicate one or two days a week, for sure, to CFSB. Wasn't sure what the best perscription should be. Looks like Jeff leans toward deadlifts. I like that, too, but was wondering if back squats would be a better choice.
Thanks.
Doug
I think squats only would be fine too.
I personally struggle so much with squats from a straight biomechanics point of view (long legs, short back) that I'm never going to move massive significant weight in that exercise. In the deadlift, those same mechanics, plus long arms work for me a little. And, if your deadlift goes up, there will be a carry over to your squat to some degree. If your deadlift is dropping and your squat is stable, I'd work the deadlift and hope you get a breakthrough on the squats.
Ask the question in Kempie's thread on the forum if you want a more detailed discussion than this medium allows.
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