About 9 months of following OPT/OPEX – improvement?

I started following the Being programming from OPT (now known at OPEX) on April 21st, 2014. Now that it has been a solid 10+ months of following OPT I thought it would be fun (for me) to see if I have gotten better and stronger.

On April 21st I found my 1 rep max front squat – 250 pounds
I just did 245×3 and 255×2 two days ago. My max front squat was set at 280 on November 6th
30 pound gain

On April 22nd I found my max push press – 225 pounds
According to my records it’s been since June 12th since I went for a max push press and it was 230
5 pound gain
(Tested my PP last night and got 235)

On April 25th I found my max close-grip bench press – 240 pounds
On January 8th I did 265×4 for close grip bench press. I have 300 pounds as my max from July 22nd
60 pound gain
(Tested CGBP this morning and got 315)

On April 28th I found my max clean and jerk – 195 pounds
I set a new C&J PR on December 20th at 235 pounds
40 pound gain

On May 2nd I found my max power clean – 210 pounds
I just power cleaned 230 this morning and my PR is now 235…and have been close a few times with 240
25 pound gain

On May 22nd I found my max weighted pullup – 55 pounds
It has been a long time since I did these, I feel like I could get 60+ pounds
Unsure
(Tested weighted pullup last night and got 75)

On May 24th I found my max split jerk – 225 pounds
On December 23rd I found a new PR at 250 pounds
25 pound gain

On June 3rd I found my max back squat – 260 pounds
On August 8th I squatted 300, but it’s been a while since I have done that much, but I got 275 just last week
40 pound gain

On June 6th I found my max press – 195 pounds
On June 19th I pressed 205
10 pound gain

On June 14th I found my max snatch – 170 pounds
My max snatch on record is 185 now and I just did 170 for a double this week
15 pound gain

On April 26th I did 3 rounds for time of 15 deadlift at 185 pounds, 15 ring dips and 20 box jumps (24 inch box) and that took me 8:45
I retested this on January 3rd and completed in 7:11

On May 31st I had a WOD with C2B and I noted that if I could link C2B I would have completed it faster
This week I did 9 C2B unbroken and that was after doing 1, 2, 3…7, 8 unbroken first

Since ever I haven’t been able to do a muscle-up
I finally got one this weekend and have done at least a few every day since

I have set PR’s in Fran (4:18), Helen (10:24), Jackie (8:03) and Grace (1:49) in the past 10 months.

I would call this a successful program. Now that I did this I need to test my press, push press, weighted pullup and close-grip bench press tonight.

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2 comments on “About 9 months of following OPT/OPEX – improvement?

  1. Dave says:

    Nice work dude…impressive gains

  2. Seriously impressive! I’ve been following The Barbell WOD in addition to crossfit at my box and have already seen improvements! You’re gains are awesome though!

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