- Public Stream
- Workout & Cardio
- Nutrition & Supplements
- Supplement Reviews
I want to do something different today so I tried the stair stepper but my feet are just too big (I wear a 14) to do it comfortably so I only managed 10 minutes. Then I switched to the elliptical for 40 minutes and just cranked it up.
Did you see Wendlers new scheme for the deload week? Instead of 5X40/50/60% it uses 3X65/75/85%.
Monday, October 10, 2011 5/3/1 – Cycle 4 – week 1, Shoulders Strict press/Push Press Warm-up sets 1x5@75 1x5@90 1x5@110 Working sets 1x3@130 1x3@145 1x6@165 2x10@110 1x8@110 1x6@110 Seated DB Press 3x10@50 Dips 0,0,0 Face Pulls 3x20@110 EZCurls 3x8@70 Notes: I kinda screwed it up on the B&B part of my shoulder press – I should have been working with 90 but used 110 instead. That’s what happens when you don’t look at your notes. Despite that it was a pretty good workout. Diet this weekend was horrid. I didn’t even think about getting on the scale this morning I didn’t want to know. I’ll just work hard this week and see what it looks like Friday.
sblunderbus: "Did you see Wendlers new scheme for the deload week? Instead of 5X40/50/60% it uses 3X65/75/85%." I haven’t, is it in his new book? My routine is based on the second 5/3/1 book but I have to admit that I haven’t read it cover to cover yet. I never did like the deload week. It just didn’t seem like near enough work. I’ve tried several things but I eventually settled on doing the big but boring on deload (If I hit the weights at all) 5x10@50/60% and then I crank up the cardio. I like a lot of Wendler’s Philosophies about training and lifting. I an especially interested in his gestalt view of training. It’s not enough to be strong; you also have to have endurance and flexibility. Do you use 5/3/1?
Tuesday, October 11, 2011 5/3/1 Cycle 4, week 1 – Deadlift Deadlift Warm-up sets 1x5@180 1x5@225 1x5@270 1x3@315 1x3@365 1x3@415 1x1@465 1x0@415 Good mornings email@example.com Bent rows 3x10@145 Leg Curls 2x10@110 1x6@110 Done Notes: My head was just not in the game today. I don’t know what the problem was but I just did my best to trudge through it. All in all it wasn’t a bad day. Any way next week I’m going on vacation Florida, here I come. Hopefully changes in latitude will bring changes in attitude. Goals for the next 3 weeks This week, get through it without problem Next week Condensed 5/3/1 Monday – Shoulders and deads, Wednesday – Bench and Squats, Thursday – fly to Florida. Friday, Have a drink with fruit, a little umbrella and served in a cocoanut or a teki glass, on the beach, Saturday strongman training with a friend Sunday / Monday sleep on the beach Tuesday fly home, Condensed 5/3/1 Wednesday – Shoulders and deads, Friday – Bench and Squats.
First off, I got on the scale this morning and after 2 week of really bad diet I’m at 297. Not great but way better that I was expecting. Today I ran 5k avg speed 5.0 (I actually had it up to 5.1 a few times) Finish time was 37:48 I’m not sure but I think might be a PR, if not its close.
Thursday, October 13, 2011 5/3/1 – Cycle 4, week 1 Bench RC Warm-up Bench Warm up 2x5@135 Working sets 1x3@185 1x3@210 1x6@235 (274)* 5x10@150 DB Bench press 3x8@65 (To Heavy) DB Chest rows 3x10@60 Rear lateral raises 3x20@25 Bench dips 15,10,10 *I’m going to start including my calculated ORM max. I don’t know that it means anything but it’s there. Side note: I think I may have found a gym close to where I’m staying I just wrote them to see if they welcome powerlifters. If they do I can continue to train as normal.
Friday, October 14, 2011 5/3/1 cycle 4, week 1 Squats Squats 1x5@145 1x5@175 1x5@210 1x3@245 1x3@280 1x6@315 (367) 5x10@205 Leg Press 3x10@410 Glute Ham Raises 3x10w/45 Notes: I was really happy with everything today. It was a good solid workout Also 4 months and no serious injuries!
Saturday, October 15, 2011 5/3/1- Cycle 4, week 1 Cardio Run 5k avg spd 5.0 time: 37:48 – elliptical 30 minutes – I was going to go longer but I heard a child crying and the parent in me compelled me to go check, it was my daughter nor was the child in question in trouble but by the time I got back to the equipment my motivation to continue was gone – all in all not a bad though
Yesterday after the gym I took the family to Arbor Farms and we hike there trails then picked apples. My legs are pretty much shot. Today’s strongman training Push press Worked up to 205x2 (PR), missed 225 Double overhand DLs with axle worked up to 315x5 (I think) Frame carry Worked up to 500lbs (PR) Atlas stone I worked up to a 230 stone but I couldn’t quite get it on the platform