clinging to some abzz
3/15/11 Training 5/3/1 Cycle 1 Week 1
Bench Day - Actual Max: 285, 5/3/1 Max: 256.5
10 min foam rolling
1000m row in 3:57
Bench - wrm) 20 pushups/8 Plyo Pushups, 135x6, 185x4, 195x2
205x3
220x3
230x7 + 1
260x1
275x1
285x1
290 FAIL (%!*@)
225x5/DS 135x8
Dips SS w/ Frog Kicks on bench
BWx15/15
+45x10/20
+90x5/20
+90x5/40
+90x4+1/40
+45x10/30
BWx20/40
Pendlay Row
135x8
185x8x5
Face Pull SS w/ Pushup + Core Row
50x8
80x6
100x8/30lb DBs x 10 (5 rows per side)
120x8/30x10
150x10/30x10
150x10/30x10
Stretch + 50 Med Ball Slams in between (12, 12, 12, 14)
Notes: I could tell when I was doing 275 that I wouldn’t hit a PR today but I wanted to try anyway - lifts were a bit slow. Got 290 off the chest but died about 1/3 of the way up. Never tried pendlay rows before but I’m a fan - just tried to get a feel for them today.
Nutrition
280/214/93 31g Fiber
Total Cals: 2812
3/16/11 Nutrition
286/57/103 21g Fiber
Total Cals: 2299
Best kind of paralegal work for my off day - moved 50 heavy boxes and prepared about 200 more for shipping. Love me some office NEPA…
3/17/11 Training
10 min foam roll
4 rounds of 5 pullups/10 pushups/15 air squats
Deadlift Day - Actual Max: 405, 5/3/1 Max: 364.5
Deadlift - wrm) 135x6, 185x5, 225x3, 265x1
290x3
310x3
330x8
375x1
395 FAIL
365x1
365 FAIL (Trying Sumo)
315x1
225x3x7 (conv, wide sumo, and close sumo)
Front Squat
135x6
185x8
205x6
225x3x2
185x8x2
135x15
Back Extension SS w/ Plank
BWx10
+45x10/60s
+45x12x3/45s, 60s, 45s
Giant Set - Leg Extension Machine / 1-leg Ham Curl Machine / Seated Calf Raise / BB Twists
150x8 / 70x8/leg / 90x12 / Bar x 10
175x8 / 90x8/leg / 90x15 / +25 x 20
200x8 / 100x8/leg / 90x15 / +45 x 10
15 min Incline Walking 3/15
Stretch
Notes: Took some DL vids today that didn’t load (will try again later). My form was shit. Once I hit the heavier weights, my butt comes up and my legs straighten, pretty much an SLDL with increased emphasis on my back. So I took the weight down to 225 and starting playing around with forms. My lower body seems to come up too fast, putting an excessive strain on my back. If anyone has any suggestions on how to fix this, lemme know. I’ll try posting the vids again when I get home tonight.
Nutrition
Before 9pm: perfect 200/140/60
After 9pm: some sort of potato, cheese and vegetable baked thing that I found the fridge, 1 giant bowl of granola and milk, bunch of thin mints and tagalongs, 2 fresh baked banana nut choc chip muffins and ben and jerrys ice cream… all in all prob around 2-2200 calories. Cheat binge over.
3/18/11 Training 5/3/1 Cycle 1 Week 1
10 min foam rolling
1000m row in 4 min
Military Press Day - Actual Max: 185, 5/3/1 Max: 166.5
Military - wrm) 65x5, 85x5, 100x3, 120x1
130x3
140x3
150x5
160x3
170x1x2
175x1
Wide Grip Pullup
BWx8x2
BWx10
+10x7
+25x5
+45x2.5
+45x3/SS Neutral Grip x 4
+25x5x2
BWx9.5
Seated DB Press
50x12
60x9
70x5
70x3+3
65x6x2
Power Upright Row SS w/ Lateral Raises
135x8 / 20x8
135x8 / 20x6
155x8 / 20x7
155x6 / 20x6
1-arm Chinup + Machine Assistance
16(88) x 8
14(76) x 6 x 2
Triset - Decline Situps / Hanging Knee Raises (slowwww) / Mason Twist
25 / 10 / 40
20 / 10 / 40
15 / 10 / 40
10 min of Incline Walking on 3.5/8
Stretch
Notes: Gonna stop trying to go for PRs every week cuz I’m just not getting them. My CNS must just suck at recovery so I’ll have to baby it. If I feel good I’ll go for it… if not, I’m fine with doing singles of 95%of my true max.
Nutrition (back on track)
286/128/95 20g Fiber
Total Cals: 2511
3/19/11 Training
Volunteered this morning - sports with 1st-4th graders. Supervised some bball for about 2 hours and actually worked up a pretty good sweat. Then…
10 min foam roll
Hang Clean
Bar x a bunch
95x5
135x5
165x3x3
185x3x3
205x2
205x1
185x3
185x4
135x10
135x5
Hang Snatch
95x5
115x5
135x5x3
Walked my dog for 15 min
Nutrition (not exact)
250/200/115
Total Cals: ~2835
3/20/11 Training
.5 hr bball shootaround
1.25 hr 2 on 2…went 5-2 even with my lack of bball skills
Nutrition
gonna try for only protein + bcaas today
3/21/11 Training 5/3/1 Cycle 1 Week 2
10 min foam roll
5 min jog on 6.5/0, every minute do 15 air squats
Squat - wrm) 135x5, 155x5, 185x3, 205x1
220x5
235x5
250x9
225x5x3
Good Morning
Bar x 5
95x6
135x5
185x5
225x5x3
225x3
185x5
135x8
Single Leg Squat
BWx5
BWx8x2
10# DBs x 8
15# DBs x 6 x 2
Ghetto GHR SS w/ Russian Twist
BWx8 / 60x13
BWx8 / 75x10
BWx8 / 80x10
Pallof Press
110x10/side
110x10 + 10s hold
110/10 + 10s hold
20 min incline walking on 3/15
Stretch
Nutrition
Carb loaded big time this weekend with the cheat, don’t need that many for the rest of the week
254/154/80 26g Fiber
Total Cals: 2352
3/22/11 Training 5/3/1 Cycle 1 Week 2
10 min foam roll
5 min jog on 7/0, 10 pushups at every minute
Bench - wrm) 100x5, 135x5, 155x3, 185x1
190x5
205x5
220x10
225x5x2
CGBP
135x8
185x8
205x7
225x4x2
225x3
Meadows Rows
45x6
70x8
90x8x2
T-Bar Row
115x5
135x5
160x5x3
45x15
Incline DB Fly SS w/ Bridge
50x8 / 45s
55x8 / 45s
60x8 / 45s
CG Seated Row (Triangle) SS w/ Dragon Flags or Frog Kicks
200x8 / 10 DF
200x8 / 10 DF
200x8 / 40 FK
200x8 / 20 FK
200x8
500m row in 2:08
4 min Incline Walking on 3/15 and 6 min on 3/10 + 15# Waiter Carry (2 min on/1 min off)
Stretch
Notes: Meadows rows felt weird - watched the youtube video and realized that I was doing them completely wrong…will try again next week.
Nutrition
265/200/105 28g Fiber
Total Cals: 2805
3/23/11 Training Metcon
5 min foam roll
Treadmill (15 incline)
2 min 3mph
25s 6mph / 45s 2.5mph
25s 8 / 45s 2.5
25s 9 / 60s 2.5
20s 10 / 60s 2.5
20s 10 / 60s 2.5
25s 9 / 60s 2.5
25s 8 / 45s 2.5
25s 7 / 45s 2.5
30s 6
2 min cooldown
100 Air Squats SS w/ Decline Situps (“DS”) and/or Decline Russian Twists (“DRT”)
20 / 10 DS 20 DRT
20 / 5 DS 20 DRT 5 DS
20 / 10 DS
20 / 10 DS 20 DRT
20
Battle Ropes
5 min of 30s on / 30s off
Nutrition
262/51/117 19g Fiber
Total Cals: 2305
3/24/11 Training 5/3/1 Cycle 1 Week 2
10 min foam roll
1000m row in 4:02
Deadlift - wrm) 150x5, 185x5, 225x3, 255x1
275x5
290x5
310x10
275x8x2
Hip Raise
On Floor
225x6
315x8
405x6
455x4
Back on Bench (more ROM)
225x8x2
275x8x2
Tri-Set: 1-leg Leg Press / 1-leg Calf Press / Crunch
1pps x 8 / 1pps x 20 / 30
1pps+25 x 8 / 1pps+25 x 15 / 30
2pps x 8 / 2pps x 15 / 30
2pps x 8 / 2pps x 15 / 30
2pps x 8 / 2pps x 15 / 30
Back Extension + Twist SS w/ Med Ball Slam (alternating sides for both exercises)
BW x 16 / 14
BW x 16 / 14
BW x 20 / 14
BW x 20 / 14
Stretch
Nutrition
295/260/107 37g Fiber
Total Cals: 3183
3/25/11 Training 5/3/1 Cycle 1 Week 2
10 min foam roll
3 rounds of 65# BB Complex (6 reps of DL, Power Clean, Front Squat, Military, Back Squat, Good Morning)
Military - wrm) 65x5, 85x5, 100x3, 115x2
125x5
135x5
140x8+2
125x8x2
Chins
BWx5x3
+25x8x3
+45x6
+45x5x4
BWx15+5
Attempt to do a muscle up… fail miserably
DB Push Press SS w/ Rear Delt Fly Machine
55x8 / 120x8
60x8 / 120x8
60x8 / 140x8
70x5 / 150x8
70x5 / 150x8
CG Lat Pulldown SS w/ Ab Wheel
200x8 / 15
200x8 / 15
200x8 / 10
200x8 / 10
DB Shrugs (3s hold at top, which turned into a 1-2s hold after rep 3) SS w/ V-Up Situp with 20# EZ-Bar
120x8 / 10
120x8 / 10
120x8 / 10
Front Raise SS w/ Rando Situps
30x8x3 / random shit
15 min Incline Walking on 3/15
Stretch
Notes: Really want to be able to do a muscle up. The transition from pullup to dip always gets me…
Nutrition
280/215/106 28g Fiber
Total Cals: 2934
3/26/11 Training
10 min foam roll
500m row warmup in 2:27
10 min row intervals 30s fast (~1:45/500m) / 30s slow (~2:30/500m)
1 min cooldown
Standing Box Jump
24" x 8
30" x 8
42" x 8 x 3 (with approach)
+45# 30" x 5
+45# 30" x 6 x 3
+25# 36" x 8
+35# 36" x 6 x 2
30" x 20
DB Alternating Curl SS w/ 1-arm Tricep OH Press
35x8 / 25x8
45x7 / 35 Right x 8, Left x 5/DS 30x3
45x8 / 35x8
45x7 / 35x8
Tricep Rope Pushdown SS w/ Rope Cable Curls
120x10 / 120x10 x 3
Standing Pulldown Abs
80x35
90x35
100x10 /DS 90x20 (100 was too heavy - couldn’t balance)
Stretch
Nutrition
286/136/96 14g Fiber
Total Cals: 2552
3/27/11 Nutrition
256/126/105 10g Fiber
Total Cals: 2473
3/28/11 Training 5/3/1 Cycle 1 Week 3
10 min foam roll
5 min Jog 7/0, 10 air squats every minute
Squat - wrm) 115x5, 150x5, 185x3, 205x1
220x5
250x3
280x7
315x1
335/FAIL
275x1
315x1x2
SLDL
135x8
185x8
225x8
275x8x2
315x6
335x5
225x16
Hack Squat
2pps x 10
3pps x 8
3pps + 25 x 8
4pps x 8
4pps + 25 x 5
5pps x 4 / 4pps x 6 / 3pps x 6 / 2pps x 10 / 1pps x 10
Leg Curl (3 sec negative when my muscles felt like it)
75x8
100x8
110x7
100x7
100x7
Decline Sloww Situps + Russian Twists during SS w/ Plank
5-7 situps + 16 RTs/situp / 30-45s hold x 3
Sled Drags
+180#s x 8-10 60yd trips
(30 yards right hand pull, 30 yards left hand pull)
Notes: PR fail again lol. I think I’m just too tired at the beginning of my session cuz the end of my training always kicks ass. Sled drags were awesome - crazy quad burn. I’m going to try doing a warmup exercise before my 5/3/1 lifts and see if that helps. I also started eating more (evidence below), which should help as well. Lastly, I’m going to hit a Bench PR tomorrow if it kills me…grrrr
Nutrition
244/605/79 57g Fiber
Total Cals: 4107
3/29/11 Training
10 min foam roll
1000m row in 4:06
Pushups SS w/ Jumping Jacks
BW x 15 / 25 x5
Bench - wrm) 135x5, 155x5, 185x3
195x5
225x3
245x3
245x4
275x1
285/FAIL FUFUFUFUFUFU
265x1+1
275x1
275x1
DB Bench
55x10
75x8
85x7
85x5
85x8
85x6
BB Bent Over Row
135x10
175x10
185x10
225x8x5
1-arm Standing Cable Row SS w/ Decline Pushups
50x6
80x8 / 20
90x10 / 20
100x8 / 20
90x8 / 20 x2
10 min Incline Walking on 3/15, 40 crunches/10 reverse crunches at 3rd, 6th and 10th minutes
Stretch
Notes: Confidence shot. I’m hitting rep PRs but when I try to nail a max, I fold. Hopefully the deload week will help me out. I’m also torn between dieting and getting stronger, which is subsequently killing both of those things.
Nutrition
284/181/89 35g Fiber
Total Cals: 2661
3/30/11 Nutrition
18 hour day at work - no training, tired, kept my nutrition in check aside from the 3 servings of almonds at 4:30am and countless diet cokes
329/107/150 29g Fiber
Total Cals: 3094
3/31/11 Training 5/3/1 Cycle 1 Week 3
15 min foam roll
1000m row in 3:51
Deadlift - wrm) 145x5, 185x5, 225x3, 255x1
275x5
310x3
345x4+4 (10s break, had to chalk up in the middle)
365x1
385x1x3
315x1 to rack
Banded Deadlift (short monster mini)
95x8
135x5
185x8x3
225x6x2
DB Reverse Lunge
45x8/leg
55x7
65x7
75x5
80x5x2
1-leg DB RDL
45x8
55x8
65x8
70x6(R), 7(L)
Woodchop SS w/ 1-leg Machine Calf
100x15 per side / 100x10 per leg
100x12 per side / 100x10 per leg
100x10 per side / 100x12 per leg
15 min Incline Walking on 3/15, 20 V-Up Situps/10 Reverse Crunches/10 Crunches at 5min and 10min
Notes: Hitting 10-20#s less than my max to a) gain confidence and b) because who cares if I PR every week - it’s a sprint not a marathon (Edit: Hmmm, reverse that). Anyway, I’m sure those heavy singles at 95% of my max will get me stronger. Really fought for that last single at 385 but I crushed the first two. Obviously had to test out my new bands… pretty awesome.
Nutrition
245/498/94 56g Fiber
Total Cals: 3818
High carb day (license to cheat), tomorrow medium and then low carb on through my deload week. Let’s see how it goes.
4/1/11 Training 5/3/1 Cycle 1 Week 3
10 min foam roll
1000m row in 3:56
Military - wrm) 65x5, 85x5, 105x3, 115x1
125x5
140x3
155x4
165x1x2
175x1
180x1
185/FAIL x 2
165x2
175x1
Seated DB OH Press
50x10
60x8
70x7
75x5
85x1
75x4/DS 45x7
Neutral Grip Pullups
BWx10
BWx15x2
+25x8x2
+45x5x3
+70x3
+70x3/DS BWx10
Front Raise SS w/ Dragon Flags
50# bar x 8 / 20
50# bar x 8 / 15
35# DBs x 7 / 15
40# DBs x 6 / 15
Lat Pulldown (pro-style lat bar) SS w/ Pallof Press Iso Hold
100x20 / 50x30s
200x8 / 50x30s
220x5 / 50x30s
250x3 / 50x30s
150x15
Nutrition
Fat guy cheat day… couldn’t resist. Macros are hilarious, maybe 300/800/200. Enjoyed everything about it. My cheat day favorite: make-your-own chipwiches. Usually it’s fresh baked toll house choc chip cookies and 1 pint ben and jerry’s ice cream… spread ice cream on cookie, close with second cookie, delicious. Yesterday’s variation: chips ahoy choc chip cookies or oreos (warmed 30-45s in microwave) + coffee ice cream + peanut butter = Mud Pie Chipwich. Go forth and enjoy
4/3/11 Training - Explosive/Metcon (1 min rest breaks)
10min foam roll
7 min jog - 1 min 3/0, 5 min 7/0, 1 min 3/0
500m row in 1:48
1-arm DB Snatch
40x5
60x5
75x5
85x5
95x5
100x5x3
75x L-14 R-12
Power Clean SS w/ Plyo Pushups
135x8 / 12 x 5
Hill Sprints SS w/ DB Curls or DB Crushers (as little rest as possible)
30s on 9/15 / 40x8 (Curls) x 3
30s on 9/15 / 30x10 (Crushers) x 3
Depth Jump SS w/ Seated Calf
18" box x 10 / +90x10
18" box x 10 / +90x12
18" box x 10 / +90x15 x 2
Stretch
Notes: Great day
Nutrition
223/250/59 (forgot to count fiber)
Total Cals: 2463