CFT day!!!

I was super excited to try this out today..
I have not done a full CFT in a really long time. One of the last times I did it, my hip was ailing me so I didn't get a true back squat. I also have been squatting with better form recently due to a higher level of practice, and frankly coaching myself with more videotape has helped a lot..  My previous "PR" on squats was 300, but I don't think it was a good rep looking back. I had done 275 once before, so that was my goal today..

CFT Video on Youtube (click)

Video posted above for review.

My plan heading in was to try to hit 275-155-425.. I had a plan and really stuck to it.

My previous PRs like I said were 275-150-415, so I wanted to match my back squat from long ago, and beat my other two, god willing.


Before anything I warmed up for a while, like 40 minutes.. I rowed some 500s, did a bunch of heavy yoke walks, foam rolled, stretched out, etc.. It was a lengthy session, but worth it in the end I think..

For squats I did 135x5, 185x3, 215x1, 235x1, 255x1, 275x1.. The 235 and 255 felt really solid, the 275 felt slow, but it got up there..

For presses I popped right into these since I was already quite warm and did 95x5, 115x3, then 135x1, 145x1, 150x1, 155x1.. then I said fuck it all and tried 160 and failed comically.. just could not get it past eye level.. Oh well, still a nice PR.. With presses, 5 lbs is a big day.. Hard to add much more than that at a time.


Deadlifts I was most excited for because in all honesty, I am best at them compared to the other two. I also like the bar in my hands much more than on my back for whatever reason, just personal preference.. I even like front squats more than back just because I feel more in control. I am weird.

For deads I got up to my numbers quickly.. I did 135x5, 185x5, 225x3, 275x1, 315x1, 365x1, 405x1, 425x1..PR..

The last couple times I have gone for a max weight, the 405 is usually the point where I know what is up that day. If the 405 feels like I am going to have a hernia, that is the end of it.. But today it honestly came right off the ground quickly and I had no issue.. Obviously I strained and was tight, but my form was rock solid..
Then I went for broke on my 3rd heavy rep. I skipped 415 and just went for 425 thinking "I am either getting this fucking thing up today or I am never going to get it, sack up".. The initial pull was a little iffy, got some slight back curvature and needed to shift back to my heels, but once it was above my knees I knew I had it, just needed to lock out the hips..

I almost blacked out when I put it back down, and stumbled off, which was pretty great.. Definitely hit my limits today and I am really happy.. Tomorrow, back to bouncy little met-cons..