MEDLEY: x8
Sledgehammer: 12kgx8 each arm
Tire Hops: x5
Rear Delt Fly: 20x6,5,5,3,3,2,2,2 (Normally this is a short Prowler run, but there were old people taking up space on my turf.)
Push-Ups: x10
Crunches: x20
Lap around building
DIPS: 100 reps
ALT. DB CURL: 55x5x5
HANGING KNEE RAISE: BWx25x3
DEADLIFT: 331x5, 386x5, 441x11 (tie a PR; I thought I had 12 but apparently I can’t count and pull at the same time), 474x1x3
FRONT SQUAT: 265x2, 331x1x3, 353x1
GOOD MORNING: 265x2x5
GH BAND SIT-UP: ORGx15x3
KB SWING: 130x5x3
Conditioning:
Hills: 2 sets of 10 (25s b/n reps, 3 minutes b/n sets)
*Last rep was the “finisher”=started at the marsh, set way back from the hill. So in essence, it was an 80 yard sprint into the hill. Killer.
MILITARY: 154x5, 165x5, 176x9, 154x5x5
NG CHINS: 70x3x5; BWx10x5
DIPS: 106x3x5
Conditioning:
Prowler2 (90lb.) x20yd. x20, interspersed between sets
Hill work
A1) Up & down with giant log
A2) 10 Push-Ups
A3) 30 V-sits
1 min rest, x4. Then I added 2 unweighted ones at the end.
SQUAT: 308x3, 353x3, 397x7 (not a PR, but way better than previous PR of 8), 397x1x3, 408x1x2
ELEVATED RDL: 408x1x5, 265x10x2
FRONT SQUAT: 265x2, 308x2x2, 330x1x2
KB SWING: 130x5x3
CABLE CRUNCH: 200x10x6
Conditioning: Prowler2 x8
(180lb) x40yd (=20yd down & back), 1 min rest b/n sets
BENCH: 245x3, 265x3, 280x6,1,1,1,1,1
DB ROW: 120x3x8
CGI: 185x3,5,6; 195x2,3,5
AB SNAPDOWN: GRYx30x3
HANGING LEG RAISE: x20x3
Conditioning: Medley x6
A1) Sledgehammerx8 each arm
A2) Tire Hopsx5
A3) Prowler2(90 lb.)x10 yd. down
A4) Push-Upsx10
A5) Crunchesx20
A6) Lap
Went in last night just because I had time.
FLOOR PRESS: worked up to 198x10,5,3 (rp)
STANDING PIN PRESS: 155x8,3,2 (rp)
CABLE PRESSDOWN: 190x8,3,2 (rp)
WG CHINS: 13,7,5 (rp)
DB ROW: 120x8,4,2 (rp)
I have wanted to experiment with DC training as assistance work for 5/3/1 for some time, & this was my opportunity to do it, more or less. I like it, but I will have a debate with myself on whether to incorporate it now or later. The decision will come after I get a chance to do the “B” workout (biceps, forearms, calves, hamstrings, quadriceps) & see how that goes. Deadlift and hills tonight.
DEADLIFT: 374x3, 418x3, 463x10 (PR)
FRONT SQUAT: 265x3, 308x3,2,2,2, 265x3
GOOD MORNING: 220x5x3
GH RAISE: REDx10x3
GH SIT-UP: REDx10x3
Conditioning: 6x200 yd. shuttle (100 yd. d&b), 70,80,90,90,90 s rest
MILITARY: 154x3, 171x3, 187x7 (PR)
JERK: up to 286x1
MILITARY: 176x3, 154x3x4
NG CHINS: 71x3x5; BWx25, 10, 10 (60 reps)
DIPS: 106x3x5; BWx55 (but I know I count like shit), 20, 10 (100 reps)
BRUCE LEES: x6x3
STONE SLAMS: 30x10 each side x3
Conditioning: x4
A1) Lap (under 50 s)
A2) Push-Ups x15
A3) Crunches x30
Time to start knocking out this Family Medicine studying. More or less just Internal Medicine + Pediatrics + OB/GYN.
SQUAT: 308x5, 375x3, 418x4, 418x1,1, 375x1, 308x10
ELEVATED RDL: 375x2,2,3,3
SINGLE LEG PRESS: 200x3,3,3,5,2,3,1 each leg
KB SWING: 130x6x3
HANGING LEG RAISE: x20x3
Conditioning: Prowler2 (140lb.) x20 yd.x 16; 30 s rest
Very solid session.
BENCH: 205x5, 265x3, 295x3,1,1,1
KB PRONE ROWS: 88x5x5, x3x5
CGI: 205x2,3,5,2,3
ROLLIING TRICEPS EXT.: 45x8x5
WINDSHIELD WIPERS: x15x3
CABLE CRUNCH: 200x15x3
Conditioning:
Medley x4; bumped it up to 10 sledgehammer swings w/ each arm.
Well this is frustrating. I am certain that I successfully posted what I did Wednesday on this thing, and it seems to have disappeared.
Sprints: 100 yd. x6, 2:30 rest
DB POWER CLEAN: 25x15,12,12,12
ALT. DB CURLS: 45x12,10,10,8
BAND PRESSDOWN: REDx25x4
Prowler2 (90 lb.) x15 yd. b/n sets; 12 total trips
AB SNAPDOWN: PURx30x3
BARBELL ROLLOUT: 66x15x3
Then Thursday:
DEADLIFT: 330x5, 419x3, 496x4 (PR), 496x3,1,1,1
FRONT SQUAT: 265x2, 308x2x5
GOOD MORNING: 265x2, 242x2x4, 154x6
GH RAISE: REDx10x3
GH SIT-UP: REDx8,6,4; ORGx15
I guess that 496x4 is a PR. It did not feel like it. It felt like I went in drained, and just got some reps in, but looking back through the log, that is the most I have done at that weight. It feels like if I got 463x10, I should get 496x7 or 8. That also coincides with what I think I would have got on a good day. Oh well. A record is a record. Gym closed early, so that conditioning session will be added to today or tomorrow.
PRESS: 143x5, 165x3, 193x4, 176x2x5
NG CHINS: 70x3x5; BWx10x3, x5x1 (50 reps)
DIPS: 80x5x5; BWx25,25 (75 reps)
Conditioning:
Prowler2 (140 lb.) x20 yd. x10, done b/n sets of chins and dips
Prowler2 (90 lb.) x20 yd. x16, 20 s rest.
In the afternoon, I ran hills.
Up & Down x5
walk around a tree
Up & Down x5
walk around a tree
Up & Down w/ Log x2
Rest while partner runs
Up & Down w/ Log x2
Rest
Up & Down w/ Log x3, 3
Total=20 trips up & down the hill, 10 without the log, 10 with it.
Are you still on spring break?
Or do you just have more gym time?
I hope that my previous post did not get lost to the depths of the internet, and is just not showing up. Just in case:
SQUAT: 265x5x3
BENCH: 185x5x3
FRONT SQUAT: 154x5x2, 198x5
CGI: 135x5x3
RDL: 220x5x3
KB PRONE ROW: 70x5x3
KB SWING: 88x10x2
HANGING LEG RAISE: BWx20x2
Conditioning: Prowler2 (90 lb.) x 20 yd. x 10 trips
Conditioning: Hills x 12; 30 s rest
DEADLIFT: 308x5x3
GM: 154x5x3
LUNGES: 154x5x2
GH RAISE: REDx10x2
GH SIT-UP: ORGx15x2
Conditioning: Proweler2 (90 lb.) x 20 yd. x 10 trips, 20 s rest
I have my OSCE today at 12:45. I should knock this thing out, no problem.
Friday:
PRESS: 110x5x3
DIPS: BWx20x5
NG CHINS: BWx10x6
KB SWING: 88x5x2
BRUCE LEES: BWx7x2
Conditioning: I forget, but I did something.
Saturday:
Walked for 20 minutes with a 60lb. rucksack on my back, 3.5-4.0 mph, 4% grade
Sunday:
SQUAT: 320x3, 342x3, 386x3, 419x1, 430x1,1
FRONT SQUAT: 265x5, 275x5, 286x5, 297x3
ELEVATED RDL: 375x2x5
HANGING LEG RAISE: BWx25x3
KB SWING: 130x8x3
Conditioning: Prowler2 (100lb.) x8; 20 yd. d&b (40yd. total); ~75s rest
This marks my first cycle doing the 5/3/1 with singles method. I hope to do a meet the first weekend in March, and I think I would benefit from some heavy singles work.
[quote]bABoon wrote:
Conditioning: I forget, but I did something.
[/quote]
And we’re just supposed to believe you?
Heehee
A meet in March sounds exciting, don’t forget vids for your fans 
But of course there will be footage. 
BENCH: 205x3, 235x3, 265x3, 295x1x3
CGI: 185x5, 190x5, 195x5, 200x5, 205x3
KB PRONE ROW: 88x2x2; 80x3x4; 88x2x2
TRICEPS PRESSDOWN: 100x25x3
CABLE CRUNCH: 200x20x3
Conditioning: Prowler2 (100lb.) x20, 20yd. Did one trip on the 1/2 minute. The beginning was easier because it worked out to be about 4-6 s more rest than I normally give myself, but the end was just as brutal.
I dropped my working maxes a little bit, and will continue to do the +20lb. Lower Body/+10 Upper Body each cycle until the meet. My goals will be thusly:
SQUAT: 495/225kg
BENCH: 325/145kg
DEADLIFT: 585/265kg (my goals and my jumps will differ slightly whether they do the meet in pounds or kilos.)
TOTAL: 1405/635kg
I am sorry, I meant +10 Lower Body/+5 Upper Body. Dumbass.
I just remembered an article from CT called, “The Best Reps.” I went back and looked at it and decided to keep the main lifts as they are programmed. But, for the other exercises I am going to start using some of these other rep schemes. I like the 3/2/1 wave, but I am not going to fuck with 5/3/1 since it works like a charm. I am probably going to start using 7/5/3 wave loading and 5-4-3-2-1 rest-pause somewhere for my assistance work. Both hit 15 reps, which I like, I am just not sure how I will respond. Who gives a fuck? Let’s experiment and find out! I’ll start with 5-4-3-2-1 for LB assistance just because I hate reps with leg lifts, and use 7/5/3 for UB assistance.