6-16-2014
warm up throws rows
1a.pullups-bwx5 bw+25x4x7
b.inclines-95x5 135x5 185x5 225x3 245x3 280x3 315x3
c.rev.hyper-bwx10x5
2a.military-bar(btn)x10 95x5 150x5 175x5 195x5
b.hammer curls-40x6x3
left bicep feeling much stronger(tendon was damaged, found during shoulder surgery) shoulder getting betting. touching bar higher on chest during incline, new groove im working in. evaluated log from a year ago tm for incline and military was 385 and 270. right now im at 350 and 230. down 35-40 ppounds on training maxs but only had surgery in feb and been training upper since april 1st. progress has been good i just need to stay on course, keep hitting my reps and ill be good very difficult not to get frustrated and change my routine however 5/3/1 incline and militart same day had gotten me good results so i need to stay with it.
6-18-2014
warm up, kb movesx100
1a.kb snatch-35x5x5
b.med. tire flip-5x2
2a.iso row-180x6 270x6 320x6 360x6 410x6
biso incline-90x6 140x6 180x6 230x6 270x6
c. sit ups-5x10
3a.rear delt raise-15x10x3
b.push ups-15,15,25
c.hammer curls-45x6x3
6-20-14
warm up
box jump-20x3x5
fsq-135x3 185x3 225x3 275x3 315x3
rev hyper-3x10
legs started tightning up and right side si joint started hitching one more chiro trip should do it
Im completely bi polar. ive used 5/3/1 for a couple years with good sucess. however i feel a need to regain my strength as much as possible and i feel the need to improve how i look. on sunday i plan on switching to josh bryants jail house strength. similar to 5/3/1 but with more volume for top end numbers. rought outline for my week looks like this
sun-throws/rows, pullups inclines
tues-kb snatch, deadlift press
fri-box jump front squat rdl
i want to attempt to run this for 3 cycles and see how i am doing(strength, weight loss,appearance)bw at moment is consistent 265
6-22-14(day 1 of jhs)
warm up throws rows
1a.pullups-bwx3 bw+25x3x6
B.inclines-135x3 185x3 225x3 280x3x6
Sit ups 2x15
Db curls-40x6x3
Bar speed sets 3-6 very explosive
6-25-2014
warm up
1a.1 arm kb snatch-40x5x5
b.tire flip-mediumx3x5
2a.military-95x3 135x3 185x3x6
b.iso row-180x6 270x6 360x6x4 (close grip)
adjusted my schedule and moved deadlifts to fridays with FSQ always felt good doing both movements same day so i will be sticking with that
big issue with my training is my work and sleep schedule. i work nights 11-730 and open my shop 4 days a week 1-6. sleep is mostly 4-5 hours a day broken up(today was 3 hours in am followed by 2 hours at night)i prefer to train heavy on days im not at shop so i like to hit 2 heavy lifts on these days with an explosive movement thrown in. i will add 1-2 kettlebell/bw/medball days in(usually no more then 15-20 min) as well as some sprinting friday will be box jumps,fsq(6x3@80%)and deadlifts(7 singles @85%)weight was 267 today
6-27-14
Warm up
Box jump 20x3x5
Fsq-135x3 225x3 275x3 belt 335x3x5 335x2
So it was going great warm up went great first 5 sets felt great explosive quads engorged with blood set 6 rep 2 I felt a twinge in my left it band area I wanted the 3rd rep so I went for it bottom of the rep I felt a popping sensation dropping the weight session was over for the day two days later it’s better still stiff but I anticipate squatting again by Friday/sat I had worked all night trained then sat in court from 10:30 till 345 I would have iced the quad but just was not able to plan on pullups/inclines tomorrow while I’ll rest the rest of the day
warm up
throws and rows
1a.pullups-bwx3 bw+25x3x6
b.incline-135x3 185x3 225x3 295x3x5 295x5
c.rev.hyper-bwx10x3
2a.dips-bwx3x3
b.hammer curls-40x6x3
-pullups done fairly strict with good control, add 5 lbs next time
-inclines very explosive, 3 reps each first 5 sets then busted out 5 on final set, very little pain in left shoulder
-dip still dont feel great on my shoulder but better then they did last time i tried started slow this week shoot for set of 5 next time
7-2-2014
Warm up
1a.1arm kb snatch-44x5X5
B.tire flip-mediumx5x5
2a.military-95x3 135x3 185x1 belt/wrap 205x2x6
B. ISO row-180x6 270x3 360x6x4 narrow
Sit ups -20 push-ups-20 hypers-20 rev curls -60x10x2
7-6-14
Warm up
Box jumps-20x3x5
Fsq-135x3 225x3x2
Deadlift- 135x3 225x3 315x3 405x3 495x1x5 belt 545x1x3
Attempted front squats today left qud better but still not 100% attempts to use a box but felt worse so shit canned the movement for the day hit deads little off as I haven’t done them in a few weeks used belt for 545 not needed for the weight but to get used to pulling with a belt again haven’t really pulled with a belt in almost 18 months but it went decent all things considering
7-7-2014
warm up throws and rows
a-pullups-bwx3 bw+25x3x6
b.inclines-135x5 185x3 225x3 275x1 315x1x5 315x3
inclines went good singles very fast triple very easy
7-9-2014
warm up
1a.1-arm kb snatch-44x5x5
b.large tire flip-5x5
2a.military-95x3 135x3 155x2 185x1 225x4x1
b.iso row-180x6 270x6 360x4x6
3.push upsx25 situpsx25 hypersx25
4.bent laterals-10x3x10
5.hammer curls-45x3x6
6.pressdown-130x3x8
military became push press today set goals high and came short so i had to use some kick to get the weight up will finish the week off wit an easy leg day fri then deload till the following friday. have decided to go back to 5/3/1(sun incline, wed press fri fsq)no other system has made me feel as good so ill use 5/3/1 for those 3 lifts with extra sets following the meet of the program. for legs ill use 5/3/1 for fsq, then a rotation of deadlifts and deficit deadlifts(work up to triples and singles)and see how that goes
7-13-14
was suppose to deload but havent done anything since wed so i felt that was sufficent enough
warm up throws and rows
1a.pullups-bwx5 bw+25x6x3
b.incline-135x5 185x5 225x3 250x3 290x3 325x3 345x1 225x12
2situps-22 rev.hyper-20
3.1-arm db ext-30x2x10
4a.pressdown-150x3x10
b.ab pulldown-120x3x15
7-17-14
warm up
1a.1-arm kb snatch-44x5x5
b.lg tire flip-5x5
2a.military-barx10 95x2x5 150x5 175x5 195x5 belt 225x1 155x8
b.iso row(narrow)180x6 270x6 360x6 410x6,4
quick training today, week was pushed back due to working 2 18 hour days earlier in week
7-18-2014
warm up
1.box jump-20x3,3,3,3,3
2.FSQ-135x5 185x3 225x3 285x3 belt 325x1
pulled left outer quad/it band again dropped rep 2 w/325
3.deadlift-135x3 225x3 315x2 405x1 455x1 505x1 belt 555x1
left quad is not as bad as was 3 weeks ago however something is going on must not be completely healed. was able to deadlift but stuck to singles, just felt safer then triples today. stopped at 555 to prevent any additional injury, getting used to belt again. plan for next few weeks is move deadlift to first in routine FSQ as i can. this will allow me to get my heavy work in(leg is ok during deadlift past on past experience)then work up to a safe FSQ poundage while attempting to heal leg. i might just do a partial squat for now as well this will be done based on feel. i was able to ice shortly after injury and will ice and use tens unit after some make shift pt this morning(mowing my front lawn and hill)
7-20-14
Warm up throws and rows
1a.pullups- bwx5 bw+25x6x3 bwx5x5
B. incline- 135x5 185x5 235x5 270x5 305x5 275x8 225x8
2. Dips-bwx3x5 sit ups-20,15,10 rev.hyper-3x10
3. Hammer curls-45x3x6 bent laterals-10x3x10
7-23-14
warm up
1a.1-arm kb snatch-44x5x5
b.large tire flip-5x5
2.miltary-barx10 95x5 135x3 160x3 185x3 belt205x3 215x3 155x10 135x10 115x10 95x10
3a.iso row-90x10 180x10 270x10 360x10
b.dips-bwx4x5
4.torso rotation-70x3x8 per side
7-25-14
Warm up
Box jump-20x5x3
Deadlift-135x10 225x5 315x3 405x3 495x belt 545x5x1
Deficit deadlift(4 inch)- 225x3 275x3 315x3
Fsq-135x3 185x3 back squat-135x5
First pull with 545 was slow each set got better for me pulling every week keeps technique in line which leads to bigger numbers gonna attempt a pull of 545x3 next week quad is better but still gonna follow layoff fsq plan for atleast 2 more weeks overall legs feel good and a bit fatigued from today’s lift
7-27-2014
warm up throws and rows
pullups-bwx5 bw+25x6x3
inclines-135x5 185x5 225x2 270x5 305x3 340x1 305x3 275x8
just 2 moves today feeling run down deload next week weight has gone up slightly diet needs to get tighter again also gonna add some circuts and running
5/3/1 will remain the meat of the program with joker sets or back off sets thrown in. 5/3/1 will be used for deadlift again as my technique is coming back
7-30-14
warm up
1.1-arm kb snatch-44x5x5
2a.military-barx10 95x5 135x3 175x5 195x3 belt 225x3
b.squat-95x5 135x5 185x5 225x5 275x3x5
c.iso row-90x10 180x10 270x10 360x10 410x6
3a.landmine-45x2x6
b.rev.hyper-bwx2x10
4alt db curls-35x3x10
wrist curls rev.wrist curls donkey calf raises
was suppose to press 220x1 said fuck it went to 225 and hit 3. after reading more chaos and Pain blog, plus christian thibedeau crossfit article ive decided to attemt to up my leg frequency so i hit some squats today first time seriously hitting them in about 5 years. just went to 275 to begin my experiment. goal is still main leg day on fridays but work up to 1-2 moderate sets of tbdl on my incline day and 1-2 moderate sets of squats on my press day. felt good today am curious on if i can make this a constant thing and if it will lead to positive results
8-1-2014
warm up
1.box jump-20x5x3
2.FSQ-135x3 185x3 225x3 275x2x3
3.deadlift-135x5 225x3 315x3 405x3 495x3 belt 545x3
4a.rev hyper-3x10
b.leg raise-3x19
5.leg ext-160x3x10
6.bad girl machine-120x3x10
FSQ ddnt go to bad stopped at 2nd set want to make sure quad doesnt get tweeked deload next week so i wanna be ready to go for week one of the next training cycle dealift went well 545 went very smooth training maxs for next cycle will be incline-365 military-235 Front squat-365 deadlift-605 front squat staying low for now to make sure quad holds up going to use some joker sets after work sets like i do with my incline and overhead