Thursday 8/21/14 3/5/1 cycle 8 day 7
Bench 5x125, 5x145, 10x165
Accessory work.
Conditioning - Waiter carries/DB swings.
Friday 8/22/14 3/5/1 cycle 8 day 8
Squat 5x185, 5x215, 10x240
Just did the bare minimum today, my left knee wasn’t feeling right on squats, until the last work set. Plus, I have to head up to KC right now to take my wife to a doctor. On the plus side, I’m going to try to go by Stone and Barbell Club in Overland Park while I’m up there, to check it out.
Okay, I was sick the weekend before Labor Day weekend, into the beginning of the week, so I decided to take an entire week off and let some of the little aches and pains I’ve been accumulating heal up a bit. Then, of course, my gym was closed yesterday, so it ended up being a day longer than that. So, I decided I’m going to start cycle 8 over from day one and go from there.
Tuesday 9/2/14 3/5/1 cycle 8 day 1 repeat
Press 3x110, 3x125, 8x140, Joker sets 3x150, 2x160 (#2 was a very slow grinder, I knew 3 wasn’t going to happen).
Accessory work.
No conditioning.
Wednesday 9/3/14 3/5/1 cycle 8 day 2
Power Clean 3x3x135
Deadlift 3x225, 3x255, 8x290, joker sets 3x320, 3x350
Accessory work.
Core work.
No conditioning.
Friday 9/5/14 3/5/1 cycle 8 day 3
Bench 3x135, 3x155, 8x175, joker sets 3x195, 3x215
Accessory work.
No conditioning.
Just found out about a cancer run I want to participate in, on September 27th. With that in mind, after tomorrow I’m doing 3 weeks of just the core lifts, no accessory work, and getting my run back, at least enough to not embarrass myself on a 5k. I know I could gut my way through a 5k right now, but I would rather it not be so painful… I may lose a little strength, but 3 weeks isn’t that long, and I think I’ve built a solid enough base that I should maintain most of it with just the main lifts. After that, back to getting as strong as I can.
Saturday 9/6/14 3/5/1 cycle 8 day 4
Squat 3x215, 3x240, 8x270, no jokers.
Accessory work - core, good mornings and hanging leg raises.
Conditioning - 10x115m run, 30 sec rest in between.
Tuesday 9/9/14 3/5/1 cycle 8 day 5
Press 5x100, 5x115, 10x130
No accessory work.
Conditioning - 3x400m run, 2:00 rest between - 2:08, 2:05, 1:56
Got a day behind.
Wednesday 9/10/14 3/5/1 cycle 8 day 6
Power cleans up to 3x135
Deadlift 5x210, 5x240, 10x270
No accessory work, no conditioning.
So, my goal of running a 5K in 3 weeks isn’t looking so good. Thanks to someone who had their rottweiler outside running free when I was walking my 2 dogs, who combined outweigh me, I ended up with the first 3 toes on my left foot hyperextended. No dogs were hurt in the exchange, fortunately. The top of my big toe is all swollen and purple, and I can’t put weight on my left toes, so running is out of the question until i heal. I can still deadlift, and I’ll see on Friday if I can still squat.
Thursday 9/11/14 3/5/1 cycle 8 day 7
Bench press 5x125, 5x145, 5x165
Accessory work.
No conditioning.
Friday 9/12/14 3/5/1 cycle 8 day 8
Squat 5x195, 5x220, 5x240, joker sets 3x255, 3x280, 3x305
Accessory work.
Core work.
Today was a pre-op appointment for my wife’s back surgery next Thursday, so I was in Overland Park. So, keeping in mind Josgood’s recommendation from back in May, I made the time this time to go to Stone and Barbell Club there, so that’s where I did my workout. That place is, indeed, the tits. Simple, straightforward, just everything you could possibly need for weightlifting, powerlifting or strongman in a nice, compact package. I’ll be making use of it next week as well, when I’m there for my wife’s surgery.
I also watched a guy (whose name I didn’t catch) doing ridiculous deadlift singles. He started at 135, kept adding plates and didn’t stop. The last one I actually watched him do was 675, but he had added another set of plates, so 765 was on deck when I left. No clue where he was going to stop, but it’s definitely motivating to see someone move that sort of weight. Makes me wish I had a place to work regularly where the people around me are stronger than me, but I guess I just have to push myself…
Monday 9/15/14 3/5/1 cycle 8 day 9
Press 5x115, 3x130, 5x145, joker sets 1x160, 1x180
Accessory work.
No conditioning.
180# is a new press record for me, that much closer to bodyweight overhead press.
Tuesday 9/16/14 3/5/1 cycle 8 day 10
Power cleans up to 3x135
Deadlifts 5x240, 3x270, 5x305, joker sets 1x335, 1x265, 1x295.
Accessory work.
Core work.
9/18/14 3/5/1 cycle 8 day 11/12
I’m in Kansas City today, so went to Stone and Barbell club again, once in the morning for bench, and once in the evening for squat.
Bench 5x145, 3x165, 5x185, joker sets 1x205, 1x225.
Accessory work.
Conditioning - farmer’s carries, went light since it was my first time with real implements.
Squat 5x215, 3x240, 5x270, joker sets 1x305, 1x335, 1x365.
Accessory work.
Core work.
2 good workouts. First time I’ve been back to 2 plates on bench since my pec tore off. Wasn’t too hard but I didn’t go any further because there was nobody there to spot me. The 365 squat is a new record for me, definitely hard but I might have had another 10# in me…
Cycle 8 deload week:
Tuesday 9/23/14 Press/Deadlift
Saturday 9/27/14 Bench/Squat
Monday starts cycle 9. I also got my new belt in the mail this week, so I’m going back to using a belt again and we’ll see what kind of difference that makes. My old belt disappeared somewhere in the move, so I’ve been beltless all year so far.
9/29/14 3/5/1 cycle 9 day 1
Press 3x110, 3x130, 8x145, joker set 3x155
accessory work.
drop sets 3x3x135 after accessory work, wasn’t happy with my presses at the beginning of the workout, so did some extra at the end.
Tuesday 9/30/14 3/5/1 cycle 9 day 2
Power cleans up to 3x135, 1x155, 1x175
Deadlift 3x230, 3x265, 8x295, joker sets 3x325, 3x355
Accessory work.
Stopped accessory work after front squats. Wife went to the gym with me to walk, and her back was hurting.
Thursday 10/2/14 3/5/1 cycle 9 day 3
Bench 3x145, 3x165, 8x185, joker sets 3x205, 3-x225 (3- because spotter had to help on last one)
Accessory work.
No conditioning.
Only conditioning I’ve been doing lately has been walking the dogs. 1-2 miles a day, but not exactly grueling.
Saturday 10/5/14 3/5/1 cycle 9 day 4
Squats 3x200, 3x235, 8x265, joker sets 3x290, 3x315
Accessory work.
Core work.
Tuesday 10/8/14 3/5/1 cycle 9 day 5
Press 5x105, 5x120, 10x135
Accessory work.
Wednesday 10/9/14 3/5/1 cycle 9 day 6
Power cleans up to 3x135
Deadlift 5x225, 5x250, 5x280
Called it a day after main lift, and also only went for the bare minimum. Spent 10 hours working on the house today, and my body didn’t have anything left. This is going to be a long week, since I at least that much time to put in for the next 3 days, as well. I’m feeling old right about now…
Okay, took a week off from the gym because I had tons of stuff to do before going to Missouri for work. There’s a crossfit gym here in Fulton, MO that is letting me work out there, so I decided to do a crossfit total and see what I could hit for singles in 3/4 of my big lifts.
Results were Squat 365#, Press 175#, Deadlift 405# for a total of 945#. Press is the only one I didn’t match a PR with, but it was only 5# short, and for doing all 3 lifts in a row like that I’m satisfied, for now.