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Workouts \• March 9, 2013
Workout 2013.03.04 Monday 5/3/1 — 3.I.A (Press) Weigh-In: 210 WARM-UP (6:20 am) mobility 500 meter row (1:47) mobility PRESS (6:30) 7 x 45 lbs (<40%) 5 x 65 (~50%) 5 x 83 (65%) 5 x 96 (75%) 10 x 108 (85%) (not a PR) PM of 144. ASSISTANCE (6:45 am) Boring But Big Press 5 [...] Workouts \• March 2, 2013
Workout 2013.02.25 Monday 5/3/1 2.IV.B (Deadlift) (Deload) Weigh-In: 212.5 “If you want to lose weight, eat less! Not less protein, fool! Less fat and carbs.” Warm-Up Shoulder Mobility Jump Rope 3 x 50 KB Swing, 24 KG, 3 x 8 Lower leg mobility Deadlift 5 x 135 5 x 170 5 x 200 Row 10 [...] Workouts \• February 23, 2013
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%) [...] Workouts \• February 16, 2013
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 [...] Workouts \• February 9, 2013
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 [...] Workouts \• February 4, 2013
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 [...] Workouts \• January 26, 2013
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 [...] Workouts \• January 19, 2013
Workout 2013.01.14 Monday / Instagram Post 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%) [...] Workouts \• January 18, 2013
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) [...] Workouts \• January 5, 2013
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 [...] |
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