Starting 5/3/1

Well, I plunged right into it on Monday of this week, Dec. 10th, right in the middle of finals. I probably should have waited a week, or even three weeks, before beginning a new program. This week was so crazy-wack because of final exams, sick kids, and, towards the end, a sick wife (Yael was in bed with fever for THREE days, Wed Thu and Fri), that, you know something had to go wrong. And it did. Today, Saturday, Dec. 15th, I’m in bed with a fever, sick as a dog, with a terrible sore throat. If this keeps up I’ll visit Urgent Care tomorrow. It’s going to put a damper on this new program, but, nothing can be done about microbes.

Monday, Dec. 10th, 2012

5/3/1 Cycle 1, Phase I, Workout A

Warm-Up: 500 meter row (1:46), Stretching.

Press: 5 x 50, 5 x 60, 3 x 72.5 (all lbs) / 5 x 77.5, 90 / 13 x 100 (PR).

Assistance: “Boring But Big” Program / Press: 5 x 10 x 75 / Chin-Ups (assisted, green and purple band): 10, 7, 7, 5, 5.

Conditioning: Spring 6 x 100 meter & Push Ups 6 x 5 @ 2 min intervals.

Wednesday, Dec. 12th, 2012

5/3/1 Cycle 1, Phase I, Workout B

Warm-Up: Shoulder Mobility, then, 3 rounds: Push-Ups x 5, Single Arm KB Clean and Press 35 lbs KB, right arm x 5, left arm x 5.

Deadlift: 5 x 115, 145 / 3 x 175 / 5 x 190, 220 / 12 x 250

Boring But Big: Deadlift: 5 x 8 x 175 / Power Clean 10 x 1 x 145

Conditioning: 12 x 20 meters Farmer’s Carry w/ 45 lbs DBs & FatGripz @ 30-45 sec intervals.

Friday, Dec. 14th, 2012

Warm-Up: 500 meter row (1:48), stretching, Bird Dogs 3 x 20, Planks 3 x 20 sec/

Bench: 5 x 65, 5 x 85, 3 x 105 / 5 x 110, 130 / 11 x 145 (PR)

BBB: Bench: 5 x 10 x 95 / Floor Press: 5 x 5 x 35 lbs DBs.

Conditioning: TGUs 2 x 10 x 35 lb KB, alternating arms, Push-Ups 2 x 3. (Wanted to do 5 rounds but COULD NOT force myself).

LATER IN THE DAY: moving heavy blocks of concrete and running a jackhammer at Jamie Hurlston’s house, maybe 120 minutes? SO SPENT. SO SORE.

General Observations

This first week was BRUTAL. The return of relatively high volume (especially including the BBB sets) meant lots of DOMS. But by the end of the week, I was run down and exposed to multiple pathogens in my home environment. BOOM. Run down. New program. Stressful time. I got sick. Damn it!


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