[quote]
Notes: forgot my iPod…I have wayyy too hard of a time lifting without angry white people music blaring through my ears [/quote]
The Krocs beg to differ.
Now when I forget my iPod or the battery is drained, that’s when my training plummets.
Thanks Nik, I was able to get into the groove eventually but it took forever…it’s kind of sad how dependent we are on some stupid gadget. Looking good in the new avi!
3.17.11
A1. Box Squats with Chains [weight does not include chains, had 2 chains/side]: 1353, 1553, 1753, 1953, 2153, 2353, 2553, 2753, 2953, 3153
A2. Blast Strap Push-Ups with Chains: 1 chain5, 2 chains5, 3 chains5, 4 chains5/6/7/8/9/10/11
B1. GHR: BW5/5/5/5/4
B2. DB Step Ups: 25s10*2
Notes: first time using chains…not sure how much they weighted
3.28.11
A1. Rack Dead (below knees): 4053, 4253, 4553, 4753, 4953, 5153, 5353, 5552
A2. Pull Ups: BW38
A3. Band Pull Apart: Blue108
A4. Vertical Jump: 8 sets of 3
B1. Seated Cable Row: 1208, 1408, 1608, 1808
B2. Nautilus Pullover: 1805, 2005, 2205, 2405
B3. Face Pull: 60104
3.29.11: 5/3/1 Cycle I Week I
Main Lift(s)
A1. Push Press: 1405, 1605, 1808
A2. Chins: BW5, plus305, plus6011
Accessory:
B1. Push Press: 125105
B2. Chins: BW105
B3. Band Pull Apart: blue105
C1. Lat Pulldown: 100105
C2. Face Pull: 50105
3.31.11: 5/3/1 Cycle I Week I
A1. Rack Dead (2" below knees): 3255, 3755, 42518 [vid]
A2. Box Jump: 45"32
A3. Med Ball Slam: 20lbs4*2
B1. Rack Dead (2" below knees): 315104
B2. Good Morning: 65104
B3. Farmer’s Walk: 100s*100/90/100/70 (steps)
C1. Donkey Calves: 49020
C2. Adductors: 15018
C3. Abductors: 200*20
Rack Dead AMAP set:
4.02.11: 5/3/1 Cycle I Week I
A1. Plyo Pushup: 2 sets of 4
A2. Blast Strap Push-ups: BW5, plus305, plus6016
A3. Med Ball Slam: 2 sets of 4
A4. Chest Supported Hack Bar Row: 1355, 1555, 17515
B1. Blast Strap Push-up: BW105
B2. Band Pull Apart: blue55
B3. Chest Supported Hack Bar Row: 135105
C. DB Clean & Press (3 reps/side): 70, 75, 80, 85, 90, 95
4.4.11: 5/3/1 Cycle I Week I
A1. Safety Bar Box Squat: 2255, 2605, 295*15
A2. Vertical Jump: 3 sets of 3 reps
B1. Safety Bar Box Squat: 205105
B2. Leg Press with 1 band/side: 27010, 3608, 4508, 54010
C. Donkey Calves: 49018
D. Sled Calves: 180 2bands17
4.05.11: 5/3/1 Cycle I Week II
A1. Push Press: 1503, 1703, 1909
A2. Chins: plus153, plus453, plus7510
B1. Push Press: 13510/10/10/9/8
B2. Chins: BW10/10/10/9/8
C1. DB Snatch: 753, 803, 853, 903
C2. Med Ball Slam: 4 sets of 3
4.07.11: 5/3/1 Cycle I Week II
Main Lift:
Rack Deads: 3503, 4003, 450*16
Accessory:
A1. Rack Deads: 315104
A2. Reverse Hyper: 50 2 blue minis104
B1. Sled Drag: 270 pounds – down
Hey Amor!
Starting 5/3/1. Have you ever done it before? I did look in your log and see a lot of Main lifts and Accessory work, but none were labeled as 5/3/1 or in cycles.
4.09.11: 5/3/1 Cycle I Week II
-Main Lifts
A1. Elevated Blast Strap Push-ups: plus153, plus453, plus7513
A2. Chest Supported Rows: 1453, 1653, 18514
-Accessory:
B1. Elevated Blast Strap Push-ups w/ 1 foot: BW105
B2. Chest Supported Row: 135105
4.11.11: 5/3/1 Cycle I Week II
-Main Lift:
A. Safety Bar Box Squat: 2453, 2753, 315*15
-Accessory:
B1. Safety Bar Box Squat: 205104
B2. Leg Press with 1 set of bands: 2708, 3608, 4508, 5408
C1. Calves in leg press sled with 1 set of bands: 18018
C2. Abductor Machine: 10020
4.12.11: 5/3/1 Cycle I Week III
-Main Lifts:
A1. Chins: plus305, plus603, plus908
A2. Push Press: 1605, 1803, 2008
Accessory:
B1. Pull-ups: BW104
B2. Push Press: 135104
C. DB Snatch: 753, 803, 853, 903, 95*3
Nikki: chicka bonita I did 5/3/1 a little less than a year ago for 3 or 4 cycles…I just didn’t think to label anything. Wherever I have “Main Lift” and “Accessory” labels is 5/3/1 though…last time I did it my should started acting up, I think because of too much BB pressing so I switched out the BB bench with the blast strap push-ups. Got the idea from Ben Bruno, his blog (http://www.benbruno.blogspot.com/) has some good stuff.
Lots of 5/3/1-ers here get shoulder problems from the benching. One guy here switched it out with incline pressing too in the program also. Glad you found an alternative you like.
Ooh leg and calf presses with bands; stay awesome dearie.
Nikki: thanks, and damn looking super lean!
4.14.11: 5/3/1 Cycle I Week III
Main Lift: Rack Dead (2" below knees): 3755, 4253, 475*14
Accessory:
A1. Rack Dead (2" below knees): 315104
A2. Reverse Hyper w/ 2 blue bands: 50104
B1. Sled Drag: 2reverse, 2forward for 2 cycles
B2. Adductor: 1 set / Abductor: 1 set
4.16.11: 5/3/1 Cycle I Week III
Main Lifts:
-Blast Strap Pushups: plus305, plus605, plus9011
-DB Deadstop Rows: 1155, 1303, 14515
Accessory:
-Blast Strap Pushups (one foot): BW105
-Chest Supported Hack Bar Rows: 135105
-Lat Pulldown: 100105
-Nautilus Pullover: 1803, 2003, 2203, 2403
4.17.11:
Sixty and sunny in beautiful Ohio so I finally got out and did some short but steep hill sprints…did 6 and my heart was racing so called it a day
[quote]beastin wrote:
Sixty and sunny in beautiful Ohio so I finally got out and did some short but steep hill sprints…did 6 and my heart was racing so called it a day[/quote]
Welcome to my world when I’m in your log ;D
Semester’s almost done, can ya stand it?!
Ahh I’m back…
Graduated w masters from ohio st in june…studying for the cpa and passed 3 so far…reg this thursday and hopefully done…blah blah blah
Did some mountain dog training when I started working in july and it is the best I’ve ever felt. Recently got away from it but I decided to get back on it and figured I should start keeping a log online again. Here we go:
11/13/11: MD Cycle II Week I â?? Legs
Warm-up: foam roll; Cossack squat; RFESS; glute bridge; band pull apart; band dislocates; vert jumps – 3 circuits
A1. Seated Hamstring Curl: 14015; 15015; 16012; Dropsetâ??14010/13010/1208/13025partials
A2. Broad Jump: sets of 3
B1. Leg Press w/ monster minis â?? worked up to 45010; 50010; 54010
B2. Ab Roller: sets of 5
C1. Hack Squat: 9010; 14010; 18010/9015
C2. DB RDLs: 30s122; 45s12
C3. Calves in Leg Sled: 90203
D1. â??Good Morningâ?? w/ orange eliteFTS band: 3 sets of 20
D2. Farmers Walk: 100s100 steps/110 steps/110 steps
Notes: didn’t have killer focus today but I’m kind of stressing about my last test…really want to be done with it…hopefully I will be soon…better hit the books
11/14/11: MD Cycle II Week I ? Chest
?Victory is always possible for the person who refuses to stop fighting?
-Napoleon Hill (from Dave Tate?s EliteFTS article on aggression)
Warm-up: band pull apart/dislocates/external rotations; face pull; plyo pushup
A1. Blast Strap Push-Ups: focused on protracting shoulder blades at top of movement ? BW8reps2; 2chains8reps2; 4chains8reps
A2. Blast Strap Face Pulls: 5 sets of 10
A3. Band Pull Apart: 5 sets of 10 (orange average band)
B1. Incline DB Press: 60s10; 70s10; 80s10; 90s6
B2. ?1.25 rep? Incline Flies: 4 chains/side * 10 for 4 sets
B3. Band Dislocate: 4 sets of 10 (red monster mini)
C1. Monster Mini Banded HS Wide Press: 25s/side10; 35/side10; 45/side10
C2. Spider Crawls: orange average band * 40 reps (20/hand) * 3 sets
Notes: good focus?felt really good on BS pushups and banded hammer strength presses?could have kept going on last exercise but decided to call it a day?right should is bugging me still so I?m trying to play it safe?that is also the reason for all the upper back/rear delt work
11/16/11: MD Cycle II Week I ? Arms ? ?Crazy Eights?
Warm-up: band pull-aparts/dislocates; db farmers walk
A1. Cable Pushdown (2s pause at bottom): 80105
A2. Pronated DB Kickbacks: 15s85
A3. DB Floor Skullcrushers: 15s75
A4. EZ Bar Standing Curl (3s descent): 7511/11/11/10/10
A5. DB Hammer Standing Curl (2s pause at top): 20s85
A6. Standing Cable Rope Curl: 608*5
11/17/11: MD Cycle II Week I ? Back
Warm-up: band pull-aparts/dislocates/ext rot; farmers walk; med ball slam; cable face pull
A1. HS High Row w monster minis (2 sec pause at bottom) ? worked up to 70/side * 8; 80/side * 8; 90/side8; 100/side * 6
A2. Triceps Cable Pushdown: 33104
B1. T-bar row w monster mini: 38 (2 sec pause at top) ? 258; 456; 258
B2. Chains Triceps Skullcrushers: 4chains/handle * 18
C1. DB Deadstop Rows: 100s102
C2. Stretchers: 8012*2
C3. Kayak Row: 22 pounds * 40 reps (20 right/20 left [no middle]) * 2 sets
Notes: lower lats felt on fire during last triset?I came straight from reg CPA exam so I wasn?t entirely dialed in but I was able to get into it eventually
11.19.11 â?? MD Cycle II Week I â?? Shoulders
Warm-Up: band pull-apart/dislc/ext rot/face pull; overhead shrug
A1. DB Snatch: activation sets of 3 â?? 60/65/70/75/80
A2. DB Push Press: ramp 5s â?? 60/65/70/75/80
B1. DB Lat Swings: 80s35/35/40
B2. Cable Face Pull â?? 2 sets of 10 @ 22 pounds
C1. Cable Scarecrows: 22 pounds * 25 * 3 â?? exaggerate ROM and 2-sec hold
C2. Kayak Row: 22 pounds * 20 * 2
D. Hang and Swing Destroyer Set â?? 50s60 (partial) / 25s30 (partial) / 10s10 (full)