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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
3x10@122.5 

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