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

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!

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)

Sick Week

What a crappy week. I visited urgent care on Sunday, got a throat culture, and boom, yes I had strep throat. I started a Z-Pack but damn if I still don’t feel under the weather seven days out. Needless to say I completely missed Monday morning (T-Bone covered for me in the gym), and on Wednesday and Thursday I did exactly jack diddly squat. Nothing. So this week has been a total loss. I will continue 5/3/1 Cycle I, Phase I, with workout D, on Monday of next week, Christmas Eve. The only thing I can say positive about this week is that the world didn’t end according to the “Mayan Calendar” prediction. Hoo-ray.

IMG_0258

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!