February 18th to 22nd

Workout 2013.02.18 Monday

5/3/1 — 2.III.C (Bench)

Weigh-In: 211.0

WARM-UP
shoulder mobility
500 meter row (1:53)
lower body mobility / squat mobility

BENCH
5 x 80 (45%)
5 x 105 (60%)
5 x 135 (75%)
3 x 150 (85%)
3 x 170 (95%)

ASSISTANCE
Boring But Big Bench — 5 x 10 x 110 (62.5%)
Bent Over Row — 5 x 12 x 85

in timed supersets (10 rounds @ 90 sec)

CONDITIONING
Jump Rope 4 x 150 single unders
Goblet squats 4 x 8 x 25 lb KB
Sit ups 4 x 8

4 rounds @ 3:00 (usually about 45 sec rest)

Workout 2013.02.20 Wednesday

5/3/1 2.III.D (Squat)

Warm-Up
shoulder mobility
push-ups 3 x 8
turkish get ups w/ 24 kg KB 3 x 2 (alt arms)
lower body mobility

Squat:
5 x 45
5 x 105 (45%),
5 x 140 (60%),
5 x 175 (~75%)
3 x 200 (~85%)
8 x 225 (~95%) (PR)

PM of 285!

Boring But Big
Squat 5 x 10 x 132.5
chin-ups purple band 5 x 1

“I ain’t doin’ shit!”

Workout 2013.02.22 Friday

5/3/1 — 2.IV.A (Press) DELOAD

Weigh-In: 207.5

“If you want to lose weight, eat less!”

ASSISTANCE
(5 rounds)
Bird Dogs 5 x 20
Plank 5 x 25 seconds
Russian Box Step Ups 5 x 8
resting: at will

PRESS
5 x 55 (45%)
5 x 67 (55%)
5 x 80 (65%)

ASSISTANCE
(6 rounds @ 2 min)
Push-Ups 6 x 5
Chin-Ups 6 x 1 x purple band assist
DB Curls 6 x 5 x each arm x 20 lb FatGripz

CONDITIONING
(5 rounds @ 3 min intervals)
KB Swing 5 x 15 x 35 lb KB
Jump Rope Single Unders 5 x 150

February 11th to 15th

Workout 2013.02.11 Monday

5/3/1 — 2.II.D (SQUAT)

Weigh-In: 215.5

WARM-UP
shoulder mobility
Jump Rope 3 x 60
Push Ups 3 x 8
lower body mobility

SQUAT
5 x 45
5 x 95 (40%),
5 x 130 (55%),
3 x 165 (~70%)
3 x 190 (~80%)
10 x 210 (PR) (~90%)

(PM 275)

ASSISTANCE
Boring But Big
Squat 5 x 10 x 130 (~55%)
pull-ups 5 x 5 x green band assist
TGUs 5 x 2 x each arm x 24kg KBs

(15 x 90sec rounds)

Workout 2013.02.13 Wednesday

5/3/1 — 2.III.A (Press)

Weigh-In: 215.5 (unchanged)

“Gotta get serious about nutrition!”

WARM-UP
Mobility
500 meter row (2:08)
Mobility

PRESS
5 x 50 (~40%)
5 x 75 (~60%)
5 x 92 (75%)
3 x 104 (85%)
6 x 116 (95%)

ASSISTANCE (Boring But Big)

PRESS: 5 x 10 x 75 (~60%)
Push-Ups: 5 x 6
Bird-Dogs: 5 x 20 x alternating

15 rounds, @ 60 sec intervals

Workout 2013.02.15 Friday

5/3/1 — 2.III.B (Deadlift)

Weigh-In: 210.0.

I’ve been sick and basically fasting for 53 hours!!! Down 5.5 lbs since last weigh in. Not even sure I should work out, but, I’m a creature of habit if nothing else.

Warm Up:
shoulder mobility,
Jump Rope 3 x 50
KB Swings, 24 kg, 3 x 8
Lower body mobility.

Deadlift
5 x 155 (50%)
5 x 200 (65%)
5 x 230 (75%)
3 x 260 (85%)
5 x 290 (90%)

Not a best effort but … See above.

Assistance
Boring But Big Deadlift: 5 x 10 x 182.5 (59.8%)
Plank 5 x 30 sec

February 4th to 8th

Workout 2013.02.04 Monday

5/3/1 — 2.II.A (Press)

Weigh in 216.0 lbs

WARM-UP
Mobility
500 meter row (1:52)
Mobility

PRESS
2 x 5 x 45 (~40%)
5 x 70 (~56%)
3 x 86 (70%)
3 x 98 (80%)
11 x 110 (90%)

ASSISTANCE (Boring But Big)

PRESS: 5 x 10 x 72.5 (~57.5%)
CHIN-UPS: 5 x 5 x Green Band

CONDITIONING
Airdyne 15 minutes easy pace.

Workout 2013.02.06 Wednesday

5/3/1 2.II.B (Deadlift)

Weigh-In: 214.0

Warm Up:
shoulder mobility,
4 x 8 push-ups,
4 x 6 x each arm one armed 35lb KB clean and press.
Lower body mobility.

Deadlift
5 x 120 (40%)
5 x 170 (55%)
3 x 215 (70%)
3 x 245 (80%)
12 x 275 (90%)

(‘PM’ of 385)

Assistance
Boring But Big Deadlift: 5 x 10 x 180 (58+%)

Workout 2013.02.08 Friday

5/3/1 — 2.II.C (Bench)

Weigh-In: 212.5

Warm-Up
Shoulder Mobility
500 meter row (2:07)
followed immediately by
3 x Plank & 3 x Bird Dog (6 total sets, 30 sec on 10 sec off)
Squat Mobility

Bench Press
5 x 70 (40%)
5 x 100 (55%)
3 x 125 (~70%)
3 x 140 (80%)
5 x 160 (90%)

(BOO)

ASSISTANCE (BORING BUT BIG):
Bench 5 x 10 x 107.5 (60+%)
Bent Over Row 5 x 12 x 85
Timed Supersets, 10 total sets @ 90 sec intervals

CONDITIONING
SUICIDE FARMER’S CARRIES 11 rounds, x 45 lb DBs w/ FatGripz, various combinations of 5, 10, 15, 20 meters. Total distance 440 meters.
11 rounds @ 60 sec intervals

call me grooving maybe

5/3/1 is just starting to be fun.

The bad news is, I’m eating and gaining weight when I don’t want to be. The good news is, I’m sitting here eating one of the best home made dishes I’ve had in a while. It’s Green Pork Chili and it is awesome. I slow cooked a fine Canadian pork shoulder with white onion, canned tomatillos, and canned mild green chiles in an enameled cast iron “Dutch oven.” The bomb. And, the best part is that the whole thing took like 15 minutes to prep (though about 7 hours to cook). What a great dish to eat while recovering from this morning’s workout and while posting last week’s workouts to the blog. (It’s actually Monday, Feb. 4th but this post’ll be backdated to Saturday, the 2nd.)

Monday, Jan 28th, 2013

5/3/1 2.I.B (Deadlift)
Onward with the 2nd cycle!
Weigh-In: 213.5

WARM-UP:
shoulder mobility,
3 x 7 push-ups,
3 x 6 x each arm one armed 35lb KB clean and press.
Lower body mobility.

Deadlift
5 x 120 (40%)
5 x 170 (55%)
5 x 200 (65%)
5 x 230 (75%)
16 x 260 (85%) (PR)
(Beat goal by 1 rep; “PM” of 398.5)

Assistance
Boring But Big Deadlift: 5 x 10 x 172.5 (55+%)

Conditioning
10 rounds: 40 meter farmer’s carry w/ fat grips, 45 lb DBs @ 45 sec intervals.

Wednesday, Jan 30th, 2013

5/3/1 — 2.I.C (Bench)

Warm-Up
Shoulder Mobility
Squat Mobility
Plank & Bird Dog (6 total sets,
20 sec on 10 sec off)

Bench
15 x 45
5 x 70 (40%)
5 x 100 (55%)
5 x 120 (~65%)
5 x 135 (75%)
9 x 150 (85%)

ASSISTANCE (BORING BUT BIG):
Bench 5 x 10 x 100 (55%)

That was all. Did not do: Bent Over Rows, Suicides, TGUs, Pull-Ups, etc.

Friday, Feb. 1st, 2013

5/3/1 — 2.I.D (SQUAT)

WARM-UP
shoulder mobility
Jump Rope 4 x 50
Push Ups 4 x 7
lower body mobility

SQUAT
5 x 45
5 x 95 (40%),
5 x 130 (55%),
5 x 155 (~65%)
3 x 180 (~75%)
11 x 200 (~85%)

ASSISTANCE
Boring But Big
Squat 5 x 10 x 127.5 (~53.5%)
pull-ups 5 x 4 x green band assist