20-Oct Block 6, Cycle 3, Day 3
Bench Press
150 x 5
170 x 3
190 x 1
Bench Press
135 x 10, 10, 10, 8, 8
DB Row 65 x 12, 12, 12, 12, 12
notes:
starting to feel sick today. No spotter either on the bench, so I did not try for more.
21-Oct to 2-November:
Sick for 10 days. Really knocked me down. Had board meeting and strategy sessions at work the two worst days so I could not stay home. Also closed on purchase of home and had a number of trades in for some minor re-models. Then spent the 30th, 31st and 1st moving in.
Stopped first cycle of 531 at the third week (did not get to squat day). Figure that being sick for so long counts as my deload week. Going on family vacation from 14-21, so will spend the next week doing whatever I want for the day. Then will resume with 531 upon return on my second cycle.
3-November - Easing back into it.
Squat
Long warm up
225 x 3, 3, 3, 3
185 x 5, 5, 5
barbell row 115 x 10, 10, 10, 10
press 95 x 8, 7, 6, 4
notes: back was the weak link. spent most of my warm up time ensuring it was ready to go.
[quote]Captain Needa wrote:
Asked for a spot on last set of Bench. Asked for no lift off and only to grab if I asked. Was assured that spotter has done this a lot. Then he held the bar the entire time and I am sure helped on at least the last rep.
[/quote]
We’ve all been there I reckon mate!
Still here lurking.
5-November
10 Minutes 2250 meter row
Snatch High Pull - 135 x 3, 3 sets
Snatch 95 x 3, 5 sets
Snatch 115 x 1, 5 sets
notes: still a bit in recovery mode.
Log update: We had a family vacation to visit the mouse in Florida. And move in to our home. And family illness. So I sporadically did some training during the month of November but am just going to resume my log from the 25th onward.
From an annual perspective, I will be on what amounts to one extended strength block from October to the end of the year. Basically one 4-6 week block of work in 12 weeks.
25-Nov Block 8, Cycle 1 Day 1
Press
75 x 5
90 x 5
100 x 7
5 x Super Set:
Dips BW x 6
Chin ups BW x 6
notes: First day in home gym. It is freaking cold. After seven years in San Diego it is time to man up again. Re-doing last 531 cycle weights due to the lay off.
27-Nov Block 8 Cycle 1 Day 2
Dead lift:
225 x 5
255 x 5
290 x 12
Hamstring curl: 60 x 12, 12 50 x 12, 12, 12
Ab Wheel: me x 10, 5 sets
notes: home bench hamstring curl is not the best. Ab wheel made me tight for 3 days.
28-Nov Block 8 Cycle 1 Day 3
Bench Press
130 x 5
150 x 5
170 x 6
5 x Super Set:
DB Row 55 x 15
DB BP 55 x 10
notes: Increase weight on rows. DB BP was fine. Still quite weak at bench press.
1-Dec Block 8 Cycle 1 Day 4
Squat
180 x 5
210 x 5
235 x 12
SLDL 205 x 10, 12, 12
Lunge 90lb x 10, 10, 10 (5 per leg)
notes: Due to time, but more importantly knowing how sore I would be, stopped accessory after third set. Wimping out or intelligent regulation? Good news is that I hit 1 rep max on the 235 set.
2-Dec Block 8 Cycle 2 Day 1
Press
85 x 3
95 x 3
105 x 6
super set:
Dips BW x 7, 7, 7, 7, 7
Shrug (trap bar) 140 x 10, 12, 12, 12, 12
Hammer curls 25 x 12, 12, 12, 12, 15
notes:
jumped straight into the ‘3’ week a bit early. Will be signing up to our local YMCA to gain access to some additional cardio options. Then I can do more cardio in between strength days.
Added trap work using the trap bar. Funny how this is the first time I used this bar for its namesake exercise. Skipped chins and added light hammer curls. Would like to fully rehab my elbow tendinitis. These were more friendly.
5-Dec Block 8 Cycle 2 Day 2
At YMCA
Conditioning: 2500m row. 2 minute warm up. Then 8 minutes of 30 seconds at 1:45/500m pace and 30 seconds light row
Deadlift day:
245 x 3
275 x 3
315 x 10
Front Squat
185 x 3, 3, 3
135 x 8, 8, 8, 8
Toe to Bar x 3, 3, 2.5
Notes:
Plates were sliding off barbell on DL’s so had to pause multiple times. And my grip was not as good. So stopped at 10 reps as they were becoming too interrupted to be called one set.
Front squat at 185 felt really heavy. Dropped down to do some reps.
It was good to get some conditioning in on an erg. I felt a bit wimpy working out in a heated facility.
8-Dec Block 8 Cycle 2 Day 3
@home
Bench Press
140 x 3
160 x 3
180 x 6
Barbell Rows 135 x 12, 12, 12, 12
CGBP 135 x 8, 8, 8, 6+1+1
Notes:
All BP reps were good; stopped when I felt the next rep might not complete. Used minimal rest on the accessory work.
9-Dec Block 8 Cycle 2 Day 4
Squat
195 x 3
220 x 3
250 x 8
Hamstring Curls 45 x 15, 15, 15, 15
Single leg squat 53 x 10, 10, 10, 10
Notes:
First two sets of squat felt light. All eight reps were solid; stopped when I felt the next rep would be a grinder or in danger of failing.
45 is the correct weight for at home hamstring curls. Did split squats with kettle bell in one hand.
Built a ghetto barbell rack for the home gym. Left some room at the left for future expansion. Thinking of a Safety Squat Bar. Used PVC pipe for the holders at top and that is working well.
11-Dec MetCon (because if I said conditioning I would not sound as cool as the cross-fitters).
65lb barbell Complex:
1 Snatch
3 OH Squat
3 Thrusters
3 rows
10 sets with 30 seconds rest
2 minute rest
5 sets with 30 seconds rest
12-Dec Block 8 Cycle 3 Day 1
Press - Cannot find page in log. But I did press and accessories.
13-Dec Block 8 Cycle 3 Day 2
DL
225 x 1
290 x 1
325 x 8
Leg Curl 50lb 5 sets of 15
Ab Wheel 4 sets of 12
Face pull red band x 12, 12, 12, 15
notes: First time doing the 5/3/1 week. Forgot that it was 5/3/1. Did 1/1/1 oops.
15-Dec Block 8 Cycle 3 Day 3
Bench
150 x 1
170 x 1
190 x 3
DB Row 55 x 15, 15, 15, 15
DB BP 55 x 12, 12, 10, 10
notes: same 5/3/1 mistake (figured it out after the week was over).
16-Dec Block 8 Cycle 3 Day 4
Squat
210 x 5
235 x 3
265 x 6
SLDL 135 x 15, 15, 15, 15, 15
F Squat 135 x 8, 8, 8, 8, 8
notes: Figured out the 5/3/1 for the last day of this cycle. Sheesh… for someone doing a program called 5/3/1, you would think I would get this part right.
18-Dec conditioning
Spin class at YMCA. I see why people lift weights every day.