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!

End of Cycle III Workouts (Oct. 29 to Nov. 16)

I still use this blog, just to track my workouts. But seriously, it’s a pain these days just to find the time to record my workouts here. That’s how busy I am. I’ve been keeping a workout log for years now. I’m over the thrill of it. I do this because consistency pays off and persistence pays off. When I have time again, I’ll be posting good stuff, useful to the public. In the meantime, if you stumble in here and wonder why I bother, don’t; don’t wonder and don’t bother. This is for me.

Cycle III/IV, Weeks III–V, Oct. 29th to Nov. 16

Things were getting rough in this period, the 13th to 15th weeks of my 19 week Bijesse-led experiment in Bulgarian lifting technique. It started to feel better right at the end of it. But I had some dark days starting near the end of October.

Cycle III, Week III, Oct. 29th to Nov. 2nd

Monday, Oct. 29th

Warm-Up: 3 rounds, push-ups x 4, chin-ups x 1, KB swings 25 x 35 lbs / Stretching and Mobility.

Press: 10 x 20 kg / 3 x 40 kg / 2 x 50 kg / 1 x 55, 58, 60 / f x 62 / 3 x 2 x 55

Complex — Clean and Front Squat: 50 kg, 55, 57, 59, 61, 63, 65, 67, 69

Complex — Power Clean and Front Squat: 71 kg, 73, 75, 77, 79, 81

Power Clean: 83 kg / f x 85. Out of time!

Romanian Deadlift: 10 x 85 kg

Wednesday, Oct. 31st

Warm-Up: 3 rounds, push-ups x 4, chin-ups x 1, KB swings 15 x 50 lbs / Stretching and Mobility

Press: 12 x 20 kg / 7 x 30 / 3 x 40 / 1 x 45, 50, 55, 59, 61 / f x 62 / 3 x 2 x 56

Complex — Clean and Front Squat: 50, 55, 60, 65

Complext — Power Clean and Front Squat: 70, 72, 74, 76, 78, 80, 82

Power Clean: 84 / f x 86

Romanian Deadlift: 3 x 5 x 86

Friday, Nov. 2nd

Warm-Up: Movement / then 3 rounds: Push Ups x 4, Chin-Ups x 1, KB Swings 15 x 50 lbs / Stretching and Mobility

Squat: 2 x 5 x 20 kg / 3 x 60 kg / 2 x 70 kg / 1 x 80, 90, 100, 110, 120 (PR! = 264 lbs) / f x 110 / 5 x 60, 65, 70

Clean: 50, 55, 60, 65, 70, 75

Power Clean: 75 / f x 77. WTF? DONE.

Cycle III, Week IV, Nov. 5th to 9th

Monday, Nov. 5th

Warm-Up: Floor Work / Stretching / 3 rounds: 100 single unders, Push-Ups x 4, Chin-Ups (2, 1, 1)

Complex – Clean + Front Squat x 2: 50, 55, 60, 65, 70, 73 / f x 76 (WTF?) / f x 70 (F**K) / no time!

Power Clean: 70, 70

Press: 10 x 20 kg / 5 x 30 kg / 3 x 40 kg / 2 x 50 kg / 1 x 55, 57, 59 / f x 61

Note to self: “most f**ked workout in a long time.”

Wednesday, Nov. 7th

Skipped Workout. This was the first workout I had skipped in months. I was JUST NOT CAPABLE.

Friday, Nov. 9th

Warm-Up: Floor Work / 3 rounds: KB Swing 10 x 28 kg, Push-Ups x 4 / Stretching

Squat: 2 x 5 x 20 kg / 1 x 60, 70, 80, 90, 100, 110, 116 / f x 121. No time for extra volume.

Press: 10 x 30 kg / 1 x 40, 50, 55, 57, 59, 61, 62 (= 136.4 lbs) / f x 63

Out of time.

Cycle III, Week V, Nov. 12th to 16th

Mon, Nov. 12th

Warm-Up: Box Step Ups / Jump Rope Single Unders / Rowing Machine 2 min / 3 rounds: 20 single unders, push-ups x 4

Press: 10 x 20 kg / 3 x 40 kg / 2 x 50 kg / 1 x 55, 57, 59 / f x 61 / 3 x 2 x 54

Complex – Power Clean + Front Squat: 2 x 50, 55 / 1 x 60, 65, 70, 73, 76, 79, 81 / f x 83

Romanian Deadlift: 2 x 6 x 90

Complex – Power Clean + Front Squat x 3: 70, 72, 74

Wednesday, Nov. 14th

Warm-Up: “Violence, Vengeance, Death” (Pandora Station) / 3 rounds: 100 single unders, 10 box step ups, push-ups x 4

Squat: 5 x 20 kg / 2 x 60 kg / 1 x 70 kg, 80, 90, 100, 110, 116, 121 (PR), 123 (PR = 270.6) / f x 125 (darn)

Press: 10 x 20 kg / 2 x 40 kg / 1 x 50, 55, 57, 59 / f x 61 (arrgh) / 2 x 2 x 57 / 3 x 5 x 30

Deadlift: 2 x 70 / 1 x 90, 110, 120, 130, 140, 150 ( = 330 lbs ) / f x 160 / 2 x 2 x 140 ( = 308 lbs )

Felt like a solid workout. Happy for the HBBS PR, finally bested my old LBBS PR from January!

Friday, Nov. 16th

On the road… skipped workout. Gonna skip Monday’s workout too! Anyway, I need time to recover from those deadlifts on Wednesday.

That’s It for Cycle III

I promised Zach 19 weeks, and it’s been 15 weeks. He gets 4 more weeks. Then I am switching up the training pattern. I need a change.

cycle II week 4 (Sep 30 to Oct 6)

Cycle II (Sep 9th–Oct 6th), Week IV (Sep 30th to Oct. 6th), Workouts I, II, III.

Monday, 10/1 (Workout I)

Warm-Up: various
Squat: 3 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 215, 230, 245, 260 (PR), 245 (oops) / f x 265.
Press: 15 x 45 / 5 x 95 / 1 x 115, 130 / f x 140 / 3 x 120 (no stretch reflex)
OUT OF TIME

Wednesday, 10/3 (Workout II)

Warm-Up: Jump Rope, KB Swings 28 kg 1 x 10.
Cleans (KGs): from boxes, at the hip: 40, 50, 55, 58, 61, 64, f x 67 / from boxes, above the knee: 64, 67, 69, 71, 73, 75, 77, 79, 81, f x 83 / from boxes, below the knee: f x 80
OUT OF TIME
Buy-Out: KB Swings, 28 kg, 3 sets x 21 reps

Friday, 10/5 (Workout III)

Warm-Up: Jump Rope, Stretching, KB Swings 28 kg 1 x 12
Squat: 2 x 5 x 45 / 3 x 135 / 1 x 205, 230, 250 / f x 265
Press: 2 x 12 x 45 / 3 x 75 / 2 x 95 / 1 x 110, 120, 128.5 / f x 133.5 / 7 x 2 x 120
Power Cleans (KG): 60, 65, 68, 71, 73, 75, 77, 79, f x 81, 81, f x 83.
OUT OF TIME

Back was not as painful this week. I won’t complain about my performance here. I did get one PR during the week. I’ll take one PR a week.

Although my original plan was to group my training into 4 week cycles with “play” weeks, since Zach doesn’t recognize my periodization, expect that the play week following cycle II (next week) will be more or less more of the same. A week from Sunday (on the first day of cycle III) I will post some charts illustrating my progress or lack thereof in the various lifts over the past two cycles.

cycle II week 3 (Sep 24 to 28)

Cycle II (Sep 9th–Oct 6th), Week III (Sep 23rd to 29th), Workouts I, II, III.

Monday, 9/24 (Workout I)

Front Squat 5 x 45 / 1 x 140, 170, 180, 190, 200, 210, 220 (PR) / f x 225
Press 10 x 45 / 1 x 75, 95, 105, 115, 125, 133.5 / f x 138.5
Power Clean (KG): 50, 55, 60, 65, 70, 72, 72, 72, 74, 74, 74, 76, 76, 76, 79 / f x 82

Wednesday, 9/26 (Workout II)

Front Squat 2 x 7 x 45 / 3 x 137.5 / 1 x 187.5, 197.5, 207.5, 217.5, 222.5 (PR) / 1 x 200 (stopped because of back pain).
Press 12 x 45 / 3 x 75 / 1 x 95, 110, 123.5, 133.5 / f x 138 / 3 x 115 / 4 x 115.
Power Clean: too much back pain, not enough time.

Friday, 9/28 (Workout III)

Full Rebellion! No Lifting.

Warm-Up: Jump Rope
Skill: Turkish Get Up “3-2-1″ with 35 lb KB. Procedure: 3 minutes max reps, rest 1 min; 2 min max reps, rest 1 min; 1 min max reps. Did not count reps. Got a lot!
Conditioning: 5 minutes, approximately, jump rope single unders x 10, double-unders x 1.
Spring: 3 x 200 meters @ 150 sec. intervals.

I had back pain all week, in my upper-lumbar region, right side. Very painful and stiff. Not pretty. Pretty amazed I got FS PRs on both Monday and Wednesday, in spite of that.

second week of cycle II

Cycle II (Sep 9th–Oct 6th), Week II (Sep 16th to 22nd), Workouts I, II, III.

Mon 9/17
Squat 2 x 5 x 45 / 1 x 135, 185, 215, 230, 245 / f x 260
Press 10 x 45 / 1 x 95, 110, 122.5, 132.5 / f x 140 / Push Press & neg 1 x 140 / 2 x 122.5 / 1 x 122.5 / f x 122.5 (f on 2)
Power Clean (lbs) 1 x 95, 110, 122.5, 132.5, 140 / (kgs) 1 x 70, 72, 74, 76, 78, 83 / f x 85

Wed 9/19

Front Squat: 5 x 45 / 2 x 135, 175 / 1 x 195, 210 / f x 220.
Press: 6 x 45, 75, 95, 105, 110 / 4 x 115 / 1 x 115, 125, 130, 135 / f x 140 / Push Press 1 x 140 & neg / fail on 2nd.
Power Clean: 70, 74, 76, 78 / f x 81. I had only 5 minutes left when doing this.

Fri 9/21

Front Squat: 2 x 5 x 45 / 3 x 135 / 1 x 187.5, 197.5, 207.5, 217.5 (PR) / f x 222.5
Press: 5 x 45 / 5 x 75 / 3 x 95 / 1 x 105, 115, 123.5, 128.5, 133.5 / f x 138.5
Power Clean: 5 x 10 x 50 kg. Conditioning! Also did sets of 50 single under jumpropes between power clean sets.

Not as sharp as week I, but decent. One new PR this week. Not mentioned here: high rep band work for upper body pulling conditioning, done at random times, at home, as doubles or on off days. And swimming, on Thursday, with the kids.

new four (ok, five) week cycle: week I

Cycle II (Sep 9th–Oct 6th), Week I (Sep 9th to 15th), Workouts I, II, III.

Mon 9/10

Squat 2 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 205, 225, 240, 250 / f x 260 / 2 x 2 x 215

Press 5 x 45 / 3 x 75 / 3 x 95 / 1 x 112.5, 122.5, 127.5, 132.5 / f x 137.5 / 2 x 5 x 110

No power cleans. RAN OUT OF TIME.

Wed 9/12

Squat 2 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 205, 225, 240 / f x 250 / 3 x 2 x 205

Press 2 x 5 x 45 / 1 x 97.5, 107.5, 117.5, 127.5, 132.5, 137.5 (PR) / 2 x 2 x 125

Power Clean: 60, 65, 70, 72, 74, 76, 78 / f x 80 / 70, 72, 74, 76 (RAN OUT OF TIME)

Fri 9/14

Front Squat: 5 x 45 / 2 x 95, 135 / 1 x 175, 205, 215 (PR) / f x 225 / 2 x 195, 185

Press: 12 x 45 / 2 x 95, 105, 115, 125 / f x 135

Power Clean: lbs: 95, 105, 115, 125, 135; kg: 70, 72, 74, 76, 78, 80, 70, 72, 74, 76, 78, 80, 82, 84 (PR)

Not a bad week: had PRs in press, Front Squat, and Power Clean.

Chart of Maxes during Cycle I

The chart below corresponds to my first five week cycle with Zach Bijesse’s strength programming. For each of the three lifts I have been practicing, the chart lines plot the maximum single rep effort I achieved across three workouts during each of the five weeks of Cycle I.

Chart of Maxes During Cycle I, Aug 6th to Sep 7th, 2012

Chart of Maxes During Cycle I, Aug 6th to Sep 7th, 2012.

As you can see from the data, Zach’s pseudo-Bulgarian approach to programming did help me to increase my working maximum across all three lifts (to PRs of 83 kilos in Power Clean, 135 lbs in Press, and a new max HBBS of 255). The chart for the press looks a little flat, but also looks like I may be building a good foundation for adaptation and further increases in capacity. The trend on the squat looks like it’s going up. The power clean line suggests it will be a long, random walk towards progress in this difficult lift.

labor/play

During the week of Labor Day (Sep. 3rd to 7th), it was supposed to be one of my interstitial “play weeks,” necessary, I judge, for this old man to remain focused and happy. But my programming coach, Zach Bijese, had other ideas, such as not paying any attention whatsoever to what I wanted. So I just kept working out in the same manner. The only thing I stopped doing was weighing in. Whatever. I’m getting fat. I’m getting deconditioned. And I’m getting stronger far too slowly. I haven’t been eating right and I haven’t been getting my sleep (I blame: kids, my job, etc.).

Yes, later, I’ll have to work on my “fitness” … but right now I’m letting Zach do his thing. After this week I most definitely AM going to fine tune my diet, and, god willing, add back in at least one day of conditioning a week soon. As for the rest, it is what it is.

Monday, Sep. 3rd

Squat: 5 x 45 / 3 x 135 / 1 x 185, 205, 225, 245 / f x 255.

Press: 5 x 75 / 1 x 95, 115, 120, 125, 130 / f x 135 / Push-Press & Neg: 2 x 135 / f x 125 / 2 x 115 / f x 115.

Hang Clean: 1 x 5 x 50 kg / 1 x 3 x 55 kg

Power Clean: 60, 65, 70, 75 / f x 80 / 75 / f x 77 / 70, 72, 74, 76, 78 / f x 80 / f x 80 / f x 80 / f x 80 / f x 80.

F**K THIS WORKOUT! From my whiteboard: “I hate you! Ok Love you!”

Wednesday, Sep. 5th

Squat (MFer): 2 x 5 x 45 / 3 x 135 / 1 x 190, 210, 230 / f x 250.

Press: 12 x 45 / 5 x 75 / 1 x 100, 115, 130 / f x 137.5

Power Clean: 60, 65, 68, 71, 74, 77 / f x 80.

Had no time, had no sleep, had no fun.

Friday, Sep. 7th

Squat: 2 x 5 x 45 / 3 x 135 / 2 x 185, 205 / 1 x 225, 235, 245, 255 / f x 260.

Press: 12 x 70 (35 lb KBs) / 5 x 105 lbs / 1 x 115, 130 / 5 x 3 x 110.

Power Clean: 60, 62, 64, 66, 68, 70, 72, 74. 76, 78, 80, 82 / f x 84 / f x 84.

That’s a wrap. Nothing special happened this week. I felt lucky to have matched my squat working max, but Zach wanted more the bastard!