running 531 full body template- second month or phase or what have you-
you do each ‘month’ twice.
It gets old - but it gets shit done.
This template has me squatting 3x a week
once with 531 loading and the other two days with slightly lower percentages.
I typically front squat the other two days
531 month two again- triples
6.6.13 training late tonight
bw 186 in squat shoes and track pants.
PVC lx ball - at home
lots of mobility-
3x of 3 Row x 3 RDL x 1 clean x 3 front squat x 3OH press
95,135 155 2 rounds each
a shit load of Banded TKE
A front squat 1358 185x5 225x5 245x5 265x3 295x1
315x1 BOOM
B1 pullup 12 sets x5
B2 bb bench bar x 13277 95x10 135 x10,
work 155x3, 175x3, 195x5 , then CG 155 5x10
C cable medley - rear delts pushdowns upright row face pulls
4 rounds x lots
Notes.
I front squatted.
I did a happy dance
then I benched.
I’m reduced to light dumbbells (30 whole lbs for chest and 20 whole lbs for overhead) for my upper body stuff right now; Farmer Brett style training I guess.[/quote]
WTF? Look I know I’ve gotten weak guys, but I didn’t realise using pussy weights is now called training like FarmerBrett!
Man I’ve got to get my shit together
Great stuff as always Kev. I love your mix of lifting. A 315 front squat at 186 is awesome work. I would be very proud of that.
I ‘lost’ my avatar- and snuck this lil ninja in there…
Last week became a no gym deload- work got physical
big cables + big show + heat= no training
trained today- felt ok
training 6.25.13
543217 wave full body 3rd phase
bw 180 in squat shoes and shorts
gym 84 degrees with ac on
lots of mobility lx ball pvc rolling etc
jump rope more mobility left ankle and calf tight as hell
bb complex of row x rdl x clean x squat 3 each 95 x5 135x3
A OH squat 95x5 135x5 155x5 185 2x3
B squat 135x5 185x5 work 250x5 280x5 335x5 365x2
C1 db floor press 70x10 80 3 x10
C2 db row 1004x10
D1 fake NGLR 4x8
D2 HLR feet to face 4x10
Notes OH squats- felt ok squats felt good - used a belt on top set for first time in a month or so
both the floor presses and the rows felt harder then they should
I would like to think anything after squatting is harder-
Fake GHR used a bosu and a smith machine - oh the irony
looks like I lost a few lbs in the heat
I will never be able to erase the image of bosu + smith machine + ninja, that is now seared into my brain. Thanks.
Serious recommendation: everyone’s heard of Paul Carter by now, but found out about Jim Steel (UofP S&C coach) thru Carter’s site. Steel’s site is called Bas’ Barbell, after his dog -guy is truly old school, you’d like him.
Pg I have peeped him free that podcast he did with chaos and bang.
Hie is pretty cool
Ok have not posted here in a while I’ve moved - new lace new gym
And soon I am going to do some different in training no clue yet what to do.
I figured out that a wicked case of plantar facititis is hurts no my feet and ankles.
Calf stretches PVCc and lx ball are being applied aggressively.
7.12.13 training
Extensive lx ball and PVC both at home and gym
Jump rope lots of lunges and other mobility work
HLR x TRX face pull medley for activation 3 rounds of 10
A OH squat. 95x0 1352x5 155x5 185 2x3
B front squat 2252x5 245x3 265x2 295 x1,1,1
C DB RDL 60x12 80x10 100 2x8
E pushed a sled 2plates 2 trips 4pts 2 trips 6 plates 6 trips
Notes
Bw 177 in squat shoes
Feeling run down and sick allergies, work not sleeping all goods things
To treat with caffeine but left me a little light headed
An ok session
this sled is like a Prowler but A rectangle instead of triangle.
I liked thee a lot even the pukerififc feeling
I need to wrap up this 531 full body template - squatting 3x. Week has taken a toll- but I do like the full body style
Bw 181 in shorts and squat shoes- its hot.
A festival of PVC lx ball foam rolling I found some new stuff that is helping feet and calves
Agile 8. A ton more of Lunges etc did several bear crawls to crack a sweat
A OH squat 95x10 135x5 185x2 meh 135x5
B front squat. 135x525x5 245x3 265x3 295x2 225 x3
C1 pull up 10x6 various
C2 z press. 65x6 85x6 105x6 125x6 145x4 145x4 125x6 105 x6 85 x6
D pushed the sled. 4plates 8 x 6 plates 8x 10 yards each
Notes
Felt all meh
Crushed from two long work days in one- drank a zero carb monster
Squats felt heavy Zpress just kept adding tens wanted some volume
Too lazy to do more movements.
Sled pushing - I like it a lot.
What I liked more was doing the bear crawls early to warm up
Need to do that more often
7.19.13
Mobility a bunch of lx ball foam rolling etc
And some tumbling
There are thick mats for stretching and shit so I did some judo tumbling
Forward and back rolls to hand stands - some Brazilian flip cartwheel things I forget the name of… Been a while
A OH squat 95 2x10 135 2x5 1552x5
B db snatch 60x5 70x5 80 x3 80x3 each
C BSS db pairs 40s 2x8 50s2x8 each
D db 1 arm OH press 40x10 50x5 60 x5 60 x5 50 x6 40 x8 each
E HLR 3x10
Notes been a while since I did any of this ,felt awesome,
If I’m smart I should do this once a week duh.
I missed the tumbling a lot kind of cool to do some even with out the judo that would normally follow
Thanks Hel
Yes tumbling right out of bar tools and onto the wagon
7.22.13
Some training
Mobility work some tumbling
More mobility lx ball etc
A bunch of bear crawls
Medley of
lying ham curl x good girl x bad girl x back raises 3x12-15
A front squat
95x10 135x8 225x4 275x2 295x1 315 x1x1 245 2x3
B Rack pull below knee
135x15 225x12 315x8 405 2x5 455x 3
225x8
C oh press 1 1 1 push press 3 3 3
Push jerk 5
Worked up to 135 155 160 x1
185 3x3 185 x 5
Ran out of time done
Notes -
Not sure what I wanted so I squatted pulled and pushed sort of
Front squats felt good belted up for 315 cause I felt all run down and feeble
Rack pulls I suck at these - I should just rep out with these but they are good to Do
to push your hips thru some thing I need to work on
OH work its supposed to be 3x1 3x3 3x5 I was feeling winded by this time
These where hard
Wanted some abs and face pulls
I do like the bear crawls and or tumbling a lot more fun then endless
Leg swings etc
Kevin, your training continues to impress! Wendler’s new book “Beyond 5/3/1” has come out, and you might find some of the things he talks about less boring than regular 5/3/1.
MJ thanks I will eventually check out the new version…
I get bored easy- but 531 is simple enough and kinda works-
when it really starts working is when it also gets super booooring…
PG thanks man- that made me smile too.
7.23.13 training
Mobility foam TRX stuff to warm up
A bunch of hops skips and lunges
A OH squat.
95x10 135 x6 155x5 185x2 155x5 135x5
B DB snatch 70x3 80 4x3 each
C DB 1 arm OH press
50x6 60 3x5 50x6
D DB clean and press 30x10 35x10 40x10 30x12
A bunch of face pulls
Notes
This is what I came up with for today
Been finding stuff from Dan John like the single OH db presses - kills the abs
OH squats - 185 felt heavy
Snatches and other DB OH work
Felt good
4 or 5 months of squatting 3 x a week
Has left me a little beat up.
So I’m trying to find stuff that makes me feel all spry
Not sure where I should go with training after this
Kevin, you do a lot of training and are lifting some serious weight. Do you plan on doing any kind of competing? With your front squats if throw in some good presses you kill em at masters oly meets.
A lot of Danny John’s stuff comes back to working the core.
Nots
Was supposed to work 3 days of an overnight starting today
Was taking a nap and got a call around 7 saying it back to days.
Wtf. So I trained. No gas but didn’t fell stiff felt pretty loose.
Just weak.
Weighed 176 in shorts and shirt and shoes post work out
Figured out that problem.
MJ I missed your post in there about the 15 houses
Here is the quick synopsis
Sold the Manhattan apartment in December
closed on the new place recently in the end of June
We have the weekend house too- but will sell that next spring
We never ever get there, it sucks,
7.29.13
Worked 35 hours Thursday thru Saturday. So Sunday was a recovery day
Mobility stuff and lx and PVC at home
Broke out the golf ball too
500m row 1:48 for a warmup
Some TKE and other banded drills
A OH squat. 95 2x10 135 2x10 155 x8
B SGDL. 225x5 315 4x3
C1 pendlay row 135x8 185 4x6 225x5 135x8
C2 1 arm DB oh press
50x8 60 4x6 65 2x5
Done
Notes not much gas OH squats and banded stretches felt good
Snatch grip deads felt fast but heavy
But I have not Ben pulling anything for the last few months
