Kettlebell Circuit 1 - 3 Rounds:
Double-KB clean and military press, 6 reps
Alternating renegade row, 6 reps (each side)
Turkish get-up, 3 reps (each side)
One-arm front squat, 8 reps (each side)
One-arm KB swing, 15 reps (each side)
45 seconds between exercises, 2 minutes after set 1, 5 minutes after set 2
The presses and get-ups killed me - I split the latter exercise into two exercises (left side, 45 seconds rest, right side) in the last round.
Time: ~32 minutes
Changed my exercises up a bit to put some single leg work in here, and did this workout with a friend tagging along, which was quite fun but made it take a bit longer than usual. Very happy with my scores, especially since my grip was a bit weak today - I made the mistake of playing with my CoC grippers yesterday and clsing my #2 with both hands. That was cool and all, but doing it the day before I deadlifted was a bit silly
MP/DL, Cycle 2 Wave 1
Military Press: (50x5, 65x5, 80x3), 85x5, 100x5, 110x12, 100x10
Edit: I didn’t time my rest periods this time, but they were as low as I could make them on the supersets and significantly longer on the 5/3/1 lifts. All the weights felt pretty right.
Kettlebell Circuit 1 - 3 Rounds:
Double-KB clean and military press, 6 reps
Alternating renegade row, 6 reps (each side)
Turkish get-up, 3 reps left side
Turkish get-up, 3 reps right side
One-arm front squat, 8 reps (each side)
One-arm KB swing, 15 reps (each side)
45 seconds between exercises, 2 minutes between sets
Time: ~28 minutes
Gripwork:
Cheapo Gripper Closes 50/50 and White Ironmind Band Extensions 25/25
CoC #1 Gripper Closes 5/5x2 and Green Ironmind Band Extensions 10/10x2
CoC #2 Gripper Closes 2/2x2 and Yellow Ironmind Band Extensions 5/5x2
Radial and Ulnar Deviations 5/5x2 and White Ironmind Band Extensions 20/20x2
3 minutes between each superset - the last exercise was done with a device called the Handi-Gym bought from Atomic Athletic. No idea what the Cheapo Gripper’s resistance is, but who cares?
Getting tight on the bench really seems to be helping - I couldn’t believe I got all my straight sets of dumbbell bench after so many reps today Front Squat was very light, but I hadn’t done them with a clean grip before - 135 next time for sure.
Gripwork
Cheapo Gripper 50/50 and White Band 25/25 #1 5/5x2 and Green Band 10/10x2 #2 1/1x2 and Yellow Ironmind Band Extensions 5/5x2 (Almost reps, slow negative on #2)
R. and U. 5/5x2 and Yellow Band 5/5x2
White Band 25/25
The crossfit gym I was going to has decided not to let people come to as many free workouts as they want anymore, so I’ll have to get more creative on Wednesdays and Saturdays
9/9: Gripwork:
Cheapo Gripper 50/50 and White Band 25/25 #1 Gripper 5/5x2 and Green Band 10/10x2 #2 Gripper 2/2x2 and Yellow Ironmind Band Extensions 5/5x2 (Mostly forced reps)
Radial and Ulnar Deviations 5/5x2 and Yellow Band 5/5x2
White Band 25/25
Sorry for the lack of posting lately - I finished my second cycle yesterday after dealing with a lot of sickness during the week, and that plus starting a new job on the 10th and having a weekend away took a lot out of me. Here’s my 5/3/1 week workouts from this week:
9/13: MP/DL, Cycle 2 Wave 3
Reverse Curl 3x8@80
Military Press: (50x5, 65x5, 80x3), 100x5, 110x3, 125x6, 115x6
Deadlift: (140x5, 175x5, 210x3), 265x5, 300x3, 335x6
4a. Chinups - 1-2-3-4-2x2
4b. Dips - 2-4-6-8-4x2
5a. Good Morning - 3x8@205
5b. Barbell Curl - 3x8@85
5c. Bulgarian Split Squat 3x6/6@55’s
I was in the gym for two hours doing this, and afterwards I got sick - first sneezy, then all headachey and congested for three days. I sucked it up and went to the gym yesterday to finish off the cycle, but I had to half-ass a lot of things to get through it all, as you can see:
Right, so tomorrow will officially begin my second 5/3/1 deload. I’ll be taking time off from the gym again mostly for the sake of saving money, and taking advantage of the time off to try to get a better stretching and recovery regimen in place - since, after all, there’s no real point in having a foam roller if you’re not going to use it.
Almost every day of my week is full of stuff nowadays - I’m in a singing group that meets Tuesday and Thursday nights and has some weekend events from time to time, I’m going to start doing BJJ with a friend of mine on Sundays and Wednesdays, and Mondays and Fridays are going to be my days to try to get some work done towards my academic goals, since there aren’t any others available. On account of all that, I’m going to be changing up my workout setup a little.
Here’s what I’m thinking - I’m going to need to be in the gym for BJJ anyway, so I’ll plan on doing my 2 5/3/1 workouts on Sundays and Wednesdays. Mondays and Fridays I’ll be coming home straight from work, so I’ll keep plugging away with my kettlebells on those days, and that’ll cover everything. I’ll be too tired to do the workouts I’ve been doing after BJJ, and I won’t want to spend that much time in the gym, either, so I’ll be trimming them - and again, since I don’t feel like I need as work with my lower-body stuff as my upper-body stuff, that’s what I’ll want to emphasize.
Here’s my blueprint:
Sundays - MP/DL
1a. Military Press 5/3/1 Style (No back-off set)
1b. Bicep Curl between working sets
2. Deadlift 5/3/1 Style
3. Chin-ups and Dips
Wednesdays - BP/SQ
1a. Bench Press 5/3/1 Style (No back-off set)
1b. Reverse Curl between working sets
2. Squat 5/3/1 Style
3. DB Bench and Row
I’m hoping that both of these workouts will take less than 45 minutes. Thoughts, anyone?
Power Clean: 95x5, 115x5, 135x5, 155x3, 165x3, 175x2
Military Press: (55x5, 70x5, 80x3), 90x5, 100x5, 115x9
Deadlift: (145x5, 180x5, 215x3), 235x5, 270x5, 310x8
4a. 1 Arm Dumbbell Bench: 6/6,6/6,6/4@75
4b. 1 Arm Dumbbell Row: 3x8/8@85
Zottman Curl: 8,8,6@30’s
Time: 75 minutes
Pretty good workout - still need to tinker a bit with either my exercise order or my pre-workout nutrition. I’ll try messing with both next time, I spose.
Front Squat was very light, but I hadn’t done them with a clean grip before - 135 next time for sure.