5.29.13

10 days out!

Worked up to opening weights in all three lifts with no excessive warm ups.

Squat: 185kg (407#), felt really good.
Bench: 143kg (315#), felt really good.
Dead: 230kg (505#), hips shot up early and turned into all back...did not feel too good.
Total: 1227#

Here is what I am currently planning on my attempts, third attempts will be based on fill, but with the goal of totaling >1300:
Squat: 185 (407), 195 (429), 200* (440)
Bench: 142.5 (314), 152.5 (335), 157.5* (346.5)
Deadlift: 230 (506), 240 (528), 247.5* (539)

*May go up or down. Second attempt deadlift may be to hit 1300, if squat and bench go as planned.

5.28.13

Rest Day.

Got caught by the damn train again leaving work.

5.27.13

Rest Day.

Memorial Day!

5.26.13

5/3/1 C5W4

Backsquat (overwarm up to starting weight)
Singles: 275-335-375-407
3x5 (No bounce): 179-220-242

Front Squat:
3x5 (No bounce): 132-154-176

Press: 85-115-132

Pull-Ups: 14-10-8-8-8

5.25.13

Rest Day

Mowed grass and bounced.

5.24.13

5/3/1 C5W3

Bench: 5-3-1-1
255-295-315-335 (PR)

335# Bench (5# PR)

Worked up to 305 with wide grip bench.

Band Pull Aparts 4x20 (blue band)

Pendlay Rows 5x5 @185


Then:

Complete the following in 12 minutes:
21-15-9
pushups
pullups (sub ring rows)
then….. AMRAP in remaining time:
10 alternating dumbbell snatch (45lb/25lb)
30 double-under
3+20

5.23.13

Rest Day.

Hip flexors tight after heavy deads.

5.22.13

5/3/1 C5W3

Dead lifts: 5-3-1-1
385-435-495-525 (15# PR)

All my deadlifts for the day...including a extra bonus at the end.

Sumo: 3x5: 286-330-374

Good Mornings: 4x8:  132-154-176-176

Pull Ups: 14-9-8-8-7

5.21.13

5/3/1 C5W3
Press: 65-74-83 (kg)


Then:
60 shoulder-to-overhead (15lb
50 box jumps 24in pause at top
40 toes-to-bar
50 abmat situps
Run 600m
17:34

5.19.13

5/3/1 C5W3

Back Squat: 5 - 3 -1 - 1
321.2 - 363 - 409 - 429 (f)

Need to fight more on heavy singles, and keep weight back.

5x5 @220#

Pull-ups: 14-9-8-8-7

5.18.13

Rest Day

Worked on refinished furniture.

5.17.13

5/3/1 C5W2

Bench:  225 - 250 - 295 (x4, lower back cramped)

Wide Grip: 3x10 185-185-225

Band Pull Aparts: 4x20 with blue band

Pendlay Rows: 5x5 155 - 185x4

Dumbbell bench: 3x10: 55 - 70 - 70

5.16.13

Rest day.

Rolled out posterior chain and stretched.

Day 18 of low carb diet.

5.15.13

5/3/1 C5W2:
Dealifts: 3x5
330 - 385 - 440

3x5 working sets.  Breathing rhythm got sloppy on last set. 

RDLs 5x5 @286

GMs 3x12 110 - 132 - 132

Pull ups 13-9-8-7-7

Day 17 of low carb diet, carb backloading day (tried drinking a lot of fruit juice...feel much better than last time)

Belt pictures

5.14.13

Helen: 3 rounds: 400m run, 21 KBS @53#, 12 pull-ups: 10:12

30 GHD sit ups

Day 16 of low carb diet. (Weighed 211 at gym after work)

5.13.13

5/3/1 C5W2: 3x5

Press: 124 - 145 - 165

Power Snatch: 5x2: 60 - 70 - 70 - 75 - 75 (kg)

Power Clean: 5x2: 90 - 100 - 100 - 110 - 100 (kg)

Partner metcon with Elizabeth. (BJs, Abmats, Pull ups)

Day 15 of low carb diet.

5.12.13

5/3/1 C5W2:

Back Squat:
3 x 5: 286 - 321.2 - 363 (much harder than it should have been)

Front Squat:
3 x 5: 228.8 - 264 - 299.2 (f x 4)

Pull ups: 13-9-8-7-7

Day 14 of low carb diet.

5.11.13

Rest Day

Worked on stuff around the house and went sailing.

Day 13 of low carb diet.

5.10.13

5/3/1 C5W1

Bench:
3x3: 240 - 275 - 305 (3RM PR)(all paused)
1x2: 325 - 335 (failed, lifted butt up and brad touched the bar)

Dips: 3x8 @55#

Pull-overs: 3x8 @85#

Jackie: 1000 row, 50 thrusters @45#, 30 pull-ups
8:40


Day 12 of low carb diet

5.9.13

Post deadlift rest day.   Should have done more mobility.  

Day 11 of low carb: 

Breakfast: 6 eggs and 6 slices bacon

Lunch: 1/2# chicken breast, salad, avocado. 

Dinner: carb backloading (we shall see how it works) 

5.8.13

5/3/1 C5W1

Deadlifts:
3 x 3: 360 - 410 - 465
2 x 1:  480 - 510

Deadlift Day

RDLs:  4 x 5: @ 286

One set of RDLs, videoed to check back. 

GMs: 4 x 5: 155

Pull-Ups: 13-9-8-7-7 (very hard after keeping back tight through RDLs)

Day 10 of low carb diet:
Breakfast: 6 eggs and 3 slices bacon
Lunch: 1/2# boars head chicken, salad, avocado
Dinner: chicken breast and brocolli
Snacks: 1 bag of jerky
PM: Protein Shake

5.7.13

Rest Day.  Had an ASCE board meeting in the evening that ran late.

Day 9 of low carb diet:
Breakfast: 4 eggs and 3 slices bacon
Lunch: Chicken breast and brocolli
Dinner: Taco Salad (0.6# ground beef)
Snack: 1 bag beef jerky
PM: Protein Shake

5.6.13

Rest Day (worked in yard)

8 day low carb diet
Breakfast: 6 eggs and 3 slices bacon
Lunch: Board head chicken (8 ounces) spinach and avocado
Dinner: Burger in a bowl from Sesame
Snacks: Bag of Beef Jerky
PM: Protein

5.5.13

The this cycle of 5/3/1 I am using the app "Big Lifts" "Pre-raw meet" rep scheme which goes 3's, 5's, 1's, with heavy singles at 90+ percent of your meet goal during the 1st and 3rd weeks.

Bach Squat:
3 x 3 : 300 - 341 - 385
3 x 1 : 396 - 411.4 (PR) - 422.4 (PR)

Front Squat:
3 x 3 242 - 286 - 316 (x2)

Press:
3 x 3 : 132 - 155 - 171.6

Dead Hang Pull-ups, Recon Ron week 10: 12-9-7-7-7 (felt really easy compared to last week)

Plank 5 x 40 seconds on, 20 seconds off.

Day 7 of low carb diet
Breakfast: 6 eggs and 3 slices bacon
Lunch: Beef Jerky
Dinner: NY Strip and Spinach
Pm: Casein

5.4.13

Worked on split jerk.

Worked up to 275#, but did not feel good, so went to dragon boat race.

Day 6 of low carb diet:
Breakfast: 6 eggs 3 slices bacon
Lunch: Beef Jerky
Dinner: Ribeye at Cru
PM: Casein

5.3.13

Fran
5:22

Pull ups when fatigued are very rough mentally...needs work.

Day 5 of low carb diet:
Breakfast: 6 eggs 3 slices bacon
Lunch: Boars head chicken (8 ounces) and spinach
Dinner: Laura's fajitas
PM: Casein

5.2.13

Rest Day


Day 4 of low carb diet:
Breakfast: 6 eggs, 3 slices bacon
Lunch: Chicken breast and broccoli
Dinner: Brisket salad at smokey oak
PM: casein with coconut milk (+10g creatine)

5.1.13

Bach squat 5 x 3 : 135 - 185 - 185  (Just trying to get used to my new belt and wraps)

High Block Cleans:
4 x 2 : 80 -90 -100 -110
2 x 1 : 110 - 110

Heaviest high block work.  Still not getting hips completely open.

Overhead Squat:
5 x 3 : 40 - 50 - 60 -70 - 80 (80 I started coming onto my toes when coming up, the bottom felt very comfortable and stable)

Day 3 of low carb diet.
Breakfast: 4 eggs, 3 slices bacon
Lunch: Boars head buffalo chicken ~0.5#, salad
Dinner: chicken breast and broccoli
PR: Casein, whey, & coconut milk shake

4.30.13

Bench:  Worked on wider grip, per JT, worked up to some sets of 5 @225, just greasing the grove.

Push Press, 3-3-3-3-3-3-3 reps (find 3RM)

175-195-210-225-240-255-265 (x2, got third but moved foot slightly) (Huge push press PR)

then….

AMRAP in 7 minutes:
10 kettlebell swings (70lb/53lb)
10 pushups

7 rounds Rx

Core Development:
5 sets of:
hollow body hold, 20 seconds
10 tuck crunch

That core work was a gasser.

Day 2 of low carb diet.
Breakfast: 5 eggs, 3 slices bacon
Lunch: Chicken breast, spinach
Dinner: Taco Salad
PM: Protein shake with coconut milk