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)

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.

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!

just a little redemption

Cycle I/IV, Week IV/IV, Workout III/III. Friday, Aug. 31st.

Slept just a bit better the past two nights. What could I do if I really slept right?

Squat: 2 x 5 x 45 / 3 x 135 / 1 x 185, 205, 225, 245, 255 (new HBBS max!) / 2 x 2 x 230. There’s a little redemption for you!

Press: 12 x 45 / 1 x 95, 110, 125 / f x 137.5 / 1 x 125 / f x 130. BBB: 5 x 10 x 62.5.

Power Clean (KGs): 60, 60, 60, 65, 65, 70, 70, 75, 75, 75, 80, 80 / f x 84 / f x 84 / f x 84 (DAMN!).

Hang Clean: 2 x 5 x 50 kg.

another lovely day in hell

Cycle I/IV, Week IV/IV, Workout II/III. Wednesday, Aug. 29th.

This day SUCKED.

Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 215 / 2 x 225, 245 (barely!) / f x 250 / 1 x 225, f on 2.

Press: 12 x 45 / 5 x 75 / 1 x 120, f x 130 / 1 x 95, 100, 105, 110, 115, 120, 125, f x 130.

Power Clean: 70, 70, 73, 73, 76 / f x 76 / f x 79.

Out of time. Out of will. Fuck this shit.

I need more sleep.

no sleep on monday

Cycle I/IV, Week IV/IV, Workout I/III.

GOD. I got only about 3 hours of sleep Sunday night to Monday morning. Up late prepping my classes. This workout was HARD. All in all I did better than I expected.

Squat: 5 x 45 / 2 x 135, 155, 175, 195, 215, 225, 235 (slow) / 10 x 135.

Press: 12 x 45 / 5 x 75 / 3 x 105 / 1 x 115, 120, 125, 130, 135 (PR tie) / f x 140

Push-Press: 1 x 140 & a negative on the eccentric portion of the lift.

Power Clean: 60, 65, 70, 74, 78, 81 / f x 84 / f x 84 / f x 84 / 1 x 81 (ugly), 76, 76, 76, 76, 78, 78, 78, 78, 80, 80 / f x 80.

Out of time.

first week of school blues

Cycle I/IV, Week III/IV, Workout III/III.

Brutal. BRUTAL. Effort at school through the roof, level of sleep very low. Difficulty of training, extreme.

Warm-Up: I suppose so.

Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 1 x 230, 240, 250 (max tie) / f x 255 (damn).

Press: 12 x 45 / 1 x 120, 122.5 (off balance, misload), 125 / f x 130 / f x 120 / 2 x 95, 105, 115, 110, 115, 110, 115 / 12 x 95 (rep PR)

Power Clean: 60, 65, 70, 73, 76 / f x 79 / f x 79 / f x 80 / 1 x 75. And ran out of time.

This felt like do-do. Was unable to execute several of Zach’s plans for me. Need sleep. Need rest. Need strength. Need to dial in my diet and stop gaining weight.