Late January Workouts (1/21-25)

Workout 2013.01.21 Monday

Instagram Post
5/3/1 — 1.IV.D (Bench Deload)

Warm Up
500 meter row (1:48)
shoulder mobility, squat mobility

Bench Press
10 x 45
5 x 80 (~45%)
5 x 95 (~55%)
5 x 115 (~75%)

Assistance

Bent Over Barbell Row 5 x 12 x 65 lbs
Turkish Get Ups 5 x 6 (alternating arms) x 35 lbs
(Both exercises in five rounds alternating on three min intervals)

Conditioning
6 rounds: 40 meter suicides (10, 20, 30, 40) @ 90 second intervals

Workout 2013.01.23 Wednesday

Instagram Post

5/3/1 — 1.IV.D (Squat Deload)

Warm-Up
shoulder mobility
Jump Rope 4 x 75
Push Ups 4 x 5
lower body mobility

Squat:
10 x 45
5 x 100 (45%),
5 x 125 (55%),
5 x 145 (65%)

Assistance
pull-ups green and purple band 5 x 3
turkish get ups w/ 24 kg KB 5 x 2
goblet squats 5 x 10 x 24 kg KB
(15 min total, ie 15 x 60 sec rounds).

Conditioning
Prowler 8 x 40m x +50lbs @ 60 sec intervals

That’s all

Workout 2013.01.25 Friday

Instagram Post
5/3/1 2.I.A (Press)

Cycle 2, Phase I, Workout A.

Excited to begin the next 5/3/1 cycle. My working max on press is now 122.5.

WARM-UP
Mobility
500 meter row (1:55)
Mobility

PRESS
7 x 50 (~40%)
7 x 65 (~55%)
5 x 80 (65%)
5 x 92.5 (75%)
11 x 105 (85%)

(Compared to 1.II.A: same; darn)

ASSISTANCE (Boring But Big)

PRESS: 5 x 12 x 70 (~57.5%)
CHIN-UPS: 5 x MR x Green Band
(6, 4,4,4,4) (10 x 60 sec rounds)

No time for conditioning.

Mid-January Workouts (1/14-18)

Workout 2013.01.14 Monday

5/3/1 — 1.III.D (Squat)

Warm-Up
shoulder mobility
push-ups 3 x 6
pull-ups green and purple band 3 x 3
turkish get ups w/ 24 kg KB 3 x 2
lower body mobility

Squat:
5 x 100 (45%),
5 x 135 (60%),
5 x 170 (~75%)
3 x 195 (~85%)
7 x 215 (~95%)

Boring But Big
Squat 5 x 10 x 125 (55%)

Workout 2013.01.16 Wednesday

5/3/1 1.IV.A (Press Deload)

Warm Up
Easy pace 500 meter row (2:06)
Mobility

Press
5 x 52.5 (45%)
5 x 65 (55%)
5 x 77.5 (65%)

BBB
Bird Dogs 5 x 10 x each side
Plank 5 x 20 seconds
Chin Ups (5 x 3, green and purple band assisted)

Conditioning

6 x sprint 100 meters
5 push ups
@ 1:30 intervals

Workout 2013.01.18 Friday

5/3/1, 1.IV.B (Deadlift Deload)

Warm Up: shoulder mobility,
5 x 5 push-ups,
5 x 5 x each arm one armed 35lb KB clean and press.
Lower body mobility.

Deadlift
5 x 135 (45%)
5 x 160 (55%)
5 x 185 (65%)

Boring But Big
KB Swing 5 x 10 x 28 kg @ 2 min intervals

More Work
Jump Rope 5 x 250 single unders
@ 3 min sec intervals

Weigh-In: 214.5

getting into the flow

Another week on the 5/3/1 and I’m starting to get into it. Phase III workouts are difficult, but rewarding!

Monday, January 7th

Day after my 43rd birthday soiree, an all day party at the house and by the fire-pit. I was hurting just a bit.

5/3/1 1.III.A (Press)

Warm Up
500 meter row (SLOW 2:07)
Mobility

Press
5 x 52.5 (45%)
5 x 70 (60%)
5 x 87.5 (75%)
3 x 100 (85%)
6 x 112.5 (95%)

(“PM” 135)

BBB
Press 5 x 10 x 67.5 (57.5%)
Bird Dogs 5 x 10 x each side

Chin Ups (5 x MR, green and purple band assisted) 1, 3, 3, 4, 5
Plank 5 x 20 seconds

skipped conditioning

Weigh-In: 214

Wednesday, Jan. 9th

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

Warm Up: shoulder mobility, 4 x 5 push-ups, 4 x 6 x each arm one armed 35lb KB clean and press. Lower body mobility.

Deadlift
5 x 135 (45%)
5 x 175 (60%)
——–
5 x 220 (75%)
3 x 250 (85%)
10 x 280 (95%)

PM 373

Boring But Big
Deadlift: 5 x 10 at 167.5 (~57.5%)

More Work
Farmer’s Carry 8 x 40 meter w/ 2 x 45 lb DBs FatGripz
@ 90 sec intervals

Weigh-In: 213

Friday, Jan. 11

5/3/1 — 1.III.C (Bench)

Warm Up
500 meter row (1:49.2)
shoulder mobility, squat mobility

Bench Press
5 x 80 (~45%)
5 x 105 (~60%)
5 x 130 (~75%)
3 x 150 (~85%)
2 x 165 (~95%)

Assistance
Bench 5 x 10 x 102.5 (~58.75%)
Bent Over Barbell Row 5 x 12 x 80 lbs

Mess Around
TGUs 3 rounds
1 x each arm x 24 kg KB
2 x each arm x 35 lb KB

… followed by seizures?

Last week, I wrote about the intense DOMS. This week, the highlight was definitely JZ’s scary new years day seizure episode. That blew up the whole family this week, not to mention my training. The training still did remarkably well all things considered. I’ve decided that I like 5/3/1 because, at least so far, it’s very forgiving if you miss a workout because of some stressful life crisis. Just do the workout when you get back to the gym and continue the progression.

Monday, Dec. 31st, 2012 (New Years Eve)

Warm Up
500 meter row (1:36)
shoulder mobility, plank, bird dog

Bench
5 x 70 (~40%)
5 x 85 (~50%)
3 x 105 (~60%)
3 x 120 (~70%)
3 x 140 (~80%)
8 x 155 (~90%)

Boring But Big Assistance
Bench 5 x 10 x 100 (~57.5%)
Bent Over Barbell Row 5 x 12 x 75 lbs

Mess Around
TGU/Snatch/Swing & Switch Arm/Snatch/TGD … a few reps back and forth.

Wednesday, Jan. 2nd, 2013 (No Workout)

No workout! JZ was hospitalized late on the night between New Years Day and the second. Needless to say I did not show up at the gym Wednesday morning. Zach covered for me.

Friday, Jan. 4th, 2013

5/3/1 1.II.D (Squat)
Warm-Up:
shoulder mobility
3 x 6 pushups
3 x 4 turkish get ups w/ 35 lb KB alternating arms
lower body mobility

Squat:
5 x 90 (40%),
5 x 115 (50%)
3 x 135 (60%),
3 x 165 (~70%)
3 x 185 (~80%)
10 x 205 (~90%)
I definitely impressed myself with these 10 reps. I didn’t expect to be able to do them. Also, I was impressed that when I plugged these numbers into the Wendler perceived max calculation formula {(weight x reps x 0.0333) + weight = perceived max} it predicts a 1RM of 270, which is my best effort.

BBB:
Squat 5 x 10 x 120 (~52.5%). These were fun.

Prowler:
8 rounds: 40 meter prowler +90 lbs @ 2 min intervals.

Saturday New Year’s Celebration at Asheville Strength and Conditioning

We had a party at ASC on Saturday. Fun times. My kids had some fun (see below). And I participated in the Poundstone Curls Stupid Ass Contest. Got 121 reps, so that’s something.

My favorite part of this video is that George Michael’s “Freedom” is playing. Tamara! Curses.

My kids also had fun:

AAAND… here come the DOMS again!