Cycle 3 first week, March 4-8

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 x 10 x 77.5 (60+%)
Chin-Ups 4 x 3 & 1 x 2 x purple band assist

CONDITIONING (7:10 am)
Sprint 10 x 100 meters
Push-Ups 10 x 5
2 min intervals

Workout 2013.03.06 Wednesday

5/3/1 — 3.I.B (Deadlift)

Weigh-In: 208.5.

“How you feel is a lie.”

WARM-UP
shoulder mobility,
Jump Rope 3 x 50
KB Swings, 24 kg, 3 x 8
Lower body mobility.

DEADLIFT
5 x 125 (~40%)
5 x 170 (~52.5%)
5 x 205 (65%)
5 x 240 (~75%+)
17 x 270 (85%)

(PM of 422 )

ASSISTANCE
Boring But Big Deadlift 5 x 10 x 185 (~57.5%)

Workout 2013.03.08 Friday

5/3/1 — 1.I.C (Bench)

Weigh-In: 204.5.

“Life is for the living.”

WARM-UP
Shoulder Mobility
Jump Rope 3 x 60
Russian Box Step Ups 3 x 10 x 20″ box
Lower Body Mobility

BENCH
5 x 75 (40%)
5 x 105 (~55%)
5 x 125 (~65%)
5 x 140 (~75%)
7 x 155 (85%) (not a PR)

(PM of 191)

ASSISTANCE
Boring But Big Bench 5 x 10 x 112.5 (62.5%)
Chin-Ups 5 x 3 x purple band assist

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)

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!

wednesday woes

Workout less focused and intense than I’d like, because I was trying to teach Melody and Caroline the power clean while doing this. But I managed.

Warm-Up: 4 x 200 meter run / 20 jumping jacks / 20 high knees

Shoulder Rehab: y/t/i 3 x 12 x each exercise x 8 lbs

Shoulder Press: 3 x 9 x 35 lbs KBs

Deadlift:
5 x 155, 3 x 225, 2 x 275, 1 x 325, f x 355, 5 x 1 x 315, f x 315 (overhand grip), 4 x 2 x 275 (volume: 6100 lbs, 24 reps, avg 254 lbs/rep).

Burpees: 5 rounds 10 reps
(done in alternating sets with the 4 x 2 x 275 deadlifts)

Chins and Dips
3 rounds max reps
Chins 3, 3, 2
Dips 3, 3, 3

Conditioning:
4 x 200 meter run, alternating with the three rounds of Chins and Dips. Not much of a conditioning workout, really, but it brought my jogging total for the day up to 1 mile. So there’s that.

wham bam

Busy morning at ASC. Two new clients and three old ones. I was lucky to get in the training I did. I hit my small goal (burpees, presses, chin-ups and dips all completed) and I deadlifted more than last Wednesday, so, something must be right with the world.

Warm-Up:
2 rounds of:
40m sprint, 10 knee ups
40m sprint, 10 jumping jacks

Shoulder Rehab: chest flyes 3 x 10 x 8 lbs

Deadlift: 5 x 135, 3 x 205, 1 x 275, 1 x 305, 1 x 335, 1 x 345, 3 x 1 x 315. Vol/reps/avg: 3495/15/233.

Shoulder Press: 3 x 8 x 35 lbs KBs

Conditioning:
5 rounds @ 3 min (total) intervals containing:
burpees x 9 in 1 min interval
Chin-ups x max and Dips x max in 2 min interval.
Chins: 2, 2, 2, 1, 1. Total: 8.
Dips: 2, 2, 2, 2, 2. Total: 10.

so there wednesday

Didn’t get the sleep or rest I needed Tuesday, for coming into Wednesday. Tuesday I did a probably 4 mile walk and then the kids were up all night, it seems, including from 3:00 am on, until I rose at 4:45. I was not grumpy, however. I hit my small goal (did my burpees, presses, chin-ups and dips) and I deadlifted more than last week. My chin-ups were weaker, but my dips were stronger. I even did “conditioning” although it was not a particularly challenging session.

Warm-Up: burpees 5 x 8 @ 2 min intervals. Plus static and dynamic movement and mobility during rest.

Deadlift: 5 x 135, 3 x 155, 3 x 185, 3 x 225, 3 x 245, 1 x 265, 1 x 285, 1 x 305, 1 x 325, 3 x 1 x 295.
Analysis: this week’s total volume was 5170 lbs, in 24 reps, 215 lbs/rep on average.

Shoulder Press: 3 x 7 x 35 lbs KBs

Shoulder Rehab: External Rotations 1 x 15 x each arm x 8 lbs

Dips and Chin-Ups
Dips: 4, 3, 3
Chins: 3, 2, 2 (feeling weak today here)

Conditioning:
10 rounds of 1 minute: Double Kettlebell Swings 6 x 35 lbs KBs in 30 second interval, and push ups x 3 in 30 second interval.

deads on weds

Warm up: 5 rounds at 3 min intervals, 7 burpees and 100 single unders

Deltoid front raise
3 x 20 x alternating arms x 8 lb DBS

Press
3 x 6 x 35 lbs KBS

Deadlift
5 x 135 / 3 x 205 / 1 x 275 / 1 x 295 / 1 x 305 / 1 x 315 / 1 x 275 / 1 x 275.
Analysis: total volume 3,030/14 reps/avg 216.

Dips and Chins
3 rounds, 3 min intervals
Dips: 3, 1, 1
Chins: 2, 2, 2

Conditioning
6 rounds at 90 sec intervals
40 meter prowler push + 100 lbs
5 push ups

another setback

They say God laughs at those who plan. Or something. Anyway I had plans and was admiring my own unfolding plans. I should have known a setback was coming, simply because I was so excited about the apparent progress I was making. I ignored a kind of nagging, nascent pain I had in my back on Sunday and figured, yeah, nothing like that ever caused me any real trouble.

So, yeah, I pulled a muscle in my lower right back / hip on Monday, cutting short my workout and throwing my whole plan into doubt.

Warm-Up: yeah, I did. And shoulder mobility. In retrospect, maybe not sufficient.

Burpees: 5 x 5 @ 60s

The following sets were all done in “supersets” or alternating…

Deadlift: 5 x 135 / 3 x 185 / 1 x 210 / 3 x 5 x 215. On rep 5 of the 3rd set I pulled the muscle, and the workout was over. It was supposed to be 5 x 5.

SSB Squat: 5 x 70 / 5 x 140 / 1 x 155 / 3 x 5 x 160. I completed all these prior to the muscle pull.

Shoulder Rehab: diagonal bent over reverse flyes 3 x 10 x 8 lbs DBs; shoulder press: 3 x 8 x 25 lbs KBs.

But there was no moving on. In fact I was crippled all day. I left the workout thinking (a) I’d not be squatting or deadlifting for at least 5 sessions (through my week 5) and (b) I should have realized that the high-volume of deadlifts in my current program would not be sustainable.

I had some worry that the pain I felt was disc or spine related, but palpation and exploration showed me pretty clearly that it wasn’t, at least not directly, related to the spine, and that it probably was entirely soft-tissue damage I was feeling, as opposed to connective tissue, cartilage, etc. More than likely it involves the right side erector spinae or the internal abdominal obliques or quadratus lumborum. The pull is closer to the attachment on the hips than to the spine.

I could not continue. Not that I didn’t try to walk it off. I jogged 800 meters, and walked 800 meters. And rolled it out. Nothing relieved it. I could barely move all day, and was in pain for most of the next day too, although it was better by Tuesday afternoon. We’ll see how long it takes to get back on plan.

Please note: I am absolutely convinced that this injury was NOT caused by poor form on the pull. I have been concentrating on using *perfect* form for the past month. The injury happened during the release phase of the last rep; form may have been relaxed since it wasn’t the pull. But I don’t think so. Overall, I suspect that my form — I have been exclusively focused on improving my extension as of late — was very good. So, injury… may rather have been a result of repetitive stress on a longstanding weakness (there are good, historical reasons of repeated injury to the leg and buttocks causing my right side to be weaker than my left). If recovery is good, normally this doesn’t affect me. In other words, this was caused by insufficient recovery. I have to let my pull heal for a few days, then embark on the Starr rehab.

friday morning blast

Warm-Up: a couple of minutes of jump rope, some floor work, shoulder mobility, then burpees 5 x 4 @ 60s intervals (= 20 burpees).

Deadlift: 5 x 135 / 3 x 225 / 2 x 5 x 255. No video. Probably about the same as last week.

SSB Squat: 5 x 70 / 3 x 140 / 5 x 5 x 160. These felt great… for a change!

Shoulder Rehab: Y/T/I 3 x 10 x 8 lb DBs. Press: 3 x 7 x 25 lb KBs.

Clean and Press: 10 x 1 x 39 kg @ 40 sec. intervals. Better interval, otherwise same as monday.

Chin-Up: 3, 3. Just not feeling it today.

Conditioning: 5 minutes on the clock, AMRAP 200 meter run, KB Swings 25 x 35 lb KB. I started round 4.

gimme more monday

A little more weight on the bar this week than the last. A little more volume too. Week three of my current eight week training cycle began today It went ok. Going ok is good. This is about doing work.

Warm-Up: 5 minutes on the Airdyne. Floor work. Shoulder mobility. Burpees 5 x 4 @ 60s. (Yep, 20 burpees).

SSB Squat and Deadlift Supersets (also, shoulder rehab in there) on 3 minute intervals for warm-up sets and 6 minute intervals for work sets:

SSB Squat: 5 x 70 / 3 x 130 / 1 x 150 / 5 x 5 x 160

Deadlift: 5 x 135 / 3 x 185 / 1 x 195 / 5 x 5 x 205. Video to be posted later.

Shoulder Rehab: Bent Over Reverse Flye: 3 x 10 x 10 lbs DBs / Shoulder Press: 3 x 7 x 25 lbs KBs.

Bent Over Row: 4 x 10 x 80/85/90/92.5.

Clean and Press: 10 x 1 x 39 kg @ 30 sec intervals. Going to increase interval length soon.

Conditioning: 10 x 40 meter Farmer’s Carry w/ 50 lbs DBs (+100 lbs) @ 60s intervals. Great workout this.

That is all! Check back for the video in a day or two.