here come the DOMS…

Well, you can’t stay sick forever, so I got back into my new 5/3/1 program this week, continuing my Cycle 1: on Monday I finished Phase I (Squat), and then started Phase II on Wednesday (Press) and Friday (Deadlift). No spectacular stuff to report, just workingman’s lifting. This is only the beginning. Monday’s high volume “Boring But Big” squat workout left me with a debilitating level of DOMS. Such soreness makes a mockery out of the notion of “functional strength” but, you gotta love it. Besides, a sudden change in programming, especially a change towards sessions with higher volume, that’s gonna bring on the DOMS. Nothing to be done but ride out this transition phase.

Monday, Dec. 24th, 2012 (Christmas Eve)

5/3/1, 1.I.D (Squat)

Warm-Up: mobility / 5 x 4 pushups & 5 x 2 turkish get ups w/ 35 lb KB alternating arms & 5 x 50 jump rope / mobility

Squat:
5 x 45 (bar)
5 x 100 (45%)
3 x 125 (55%)
5 x 145 (65%)
5 x 170 (75%)
11 x 190 (85%)

Boring But Big:
Squat 5 x 10 x 115 (50%)

Conditioning: 24″ box jumps 3 x 10 (step down) / KB Swings 28 kg x 3 x 12 (Russian) ~~ 2 min rest between rounds.

Wednesday, Dec. 26th, 2012 (Boxing Day)

5/3/1, 1.II.A (Press)

Warm-Up: 500 meter row (1:44) / Puke (Just Kidding) / Stretching

Press:
5 x 45
5 x 60
5 x 75
3 x 82.5
3 x 95
10 x 105

Boring But Big:
Press: 5 x 10 x 65 (“55%”)
Chin-Up (Assisted, Green and Purple Bands): 8, 8, 6, 5, 4
Push-Ups, Elevated Feet (2 x 20kg plates): 5 x 5

Too worn down to condition. Not nearly back at 100% yet after the strep.

Friday, Dec. 28th, 2012

5/3/1, 1.II.B (Deadlift)

Warm-Up: Shoulder Mobility, Push-Ups 3 x 6, KB Clean & Press 3 x 6 x each arm x 35 lb KB

Deadlift:
5 x 115 (40%)
5 x 145 (50%)
3 x 175 (60%)
3 x 205 (70%)
3 x 235 (80%)
10 x 265 (90%)

Boring But Big:
Deadlift 5 x 10 x 160 (“55%”)
Rest 5 min
Power Clean 5 x 3 x 135 lbs

More Work:
6 rounds, 1-2 min rest between rounds
12 x each arm x 25 lb DB Row w/ FatGripz
10 x Shrugs x 45 lb DBs
2 x TGUs 35 lb KB (alt arms)


Let me know what you think...