This is the beginning of my journey to the 2011 World Police and Fire Games (more on this to come) as well as a way to track my progress using Wendler’s 5/3/1 strength program.
Stats:
5’5"/~175lb/25yrs
Current Max (7/09):
Military - 150
Deadlift - 335
Bench - 260
Squat - 280
7.21.2009
Military
5x90
5x100
8x115
Dips - 10x10 (BW)
Mixed Grip Chins - 10x5 (BW)
7.23.2009
Deadlift
5x195
5x225
9x255
Good Mornings - 5x12 @ 45/50/55/60/65
Leg Raises - 5x15 (BW)
7.26.2009
Bench
5x155
5x175
6x200
Dips - 5x10 (BW)
Mixed Grip Chins - 8x5 (BW)
Notes: Still really sore from last pressing day so I did less than RX’d number of assistance sets.
7.28.2009
Squat
5x165
5x190
7x215
Leg Press (high on platform) - 5x15 @ 200
Leg Curls - 5x10 @ 10/10/9/8/8
Notes: Started too high on curls
7.30.2009
Military
3x95*
3x110*
6x120
*Accidently did sets of 5
Dips - 10x10 (BW)
Mixed Grip Chins - 12x5 (BW)
8.1.2009
Deadlift
3x210
3x240
7x270
Good Mornings - 5x12 @ 45/55/65/75/85
Leg Raises - 5x15 (BW)
Notes: Hamstrings still really sore from last leg day
8.4.2009
Bench
3x165
3x190
7x210
Dips - 10x10 (BW)
Mixed Grip Chins - 10x6 (BW)
8.6.2009
Squat
3x175
3x200
5x225
Leg Press - 5x12 @ 180/270/360/450/450
Leg Curls - 5x10 @ 6/7/8/9/9
8.9.2009
Military
5x100
3x115
3x130
Dips - 10x10 (BW)
Mixed Grip Chins - 10x6 (BW)
8.12.2009
Deadlift
5x225
3x255
5x285
Good Mornings - 5x12 @ 45/55/65/75/85
Leg Raises - 5x15 (BW)
8.14.2009
Bench
5x175
3x200
4x225
Dips - 10x10 (BW)
Mixed Grip Chins - 8x6+2 (BW)
8.16.2009
Squat
5x190
3x215
4x240
Leg Press - 5x12 @ 360/450/450/540*
Leg Curls - 5x10 @ 6/7/8/9/9**
*Start lighter on heavy days; only did 4 sets
**increase weight
DELOAD WEEK
8.19.2009
Military
5x55
5x70
5x80
Dips - 5x10 (BW)
Mixed Grip Chins - 4x6 (BW)
8.21.2009
Deadlift
5x120
5x150
5x180
No assistance lifts
8.24.2009
Bench
5x95
5x120
5x140
No assistance lifts + 40 mile road ride
8.26.2009
Squat
5x100
5x125
5x150
No assistance lifts
START OF 2ND CYCLE
8.28.2009
Military
5x90
5x105
5x120
Dips - 5x10 (BW)
Mixed Grip Chins - 8x5 (BW)
Notes: Wasn’t feeling the assistance exercises; didn’t do all RX’d
8.30.2009
Deadlift
5x200
5x235
8x265
Good Mornings - 5x12 @ 55/65/65/75/80
Ab Wheel - 5x10 (BW)
9.1.2009
Bench
5x155
5x180
8x205
Dips - 10x10 (BW)
Mixed Grip Chins - 12x5 (BW)
Alright, so more info on how I will be following the 5/3/1 program as well as background info on training goals…
I began the program following the triumvirate template as RX’d in the manual. I plan on following a TEMPLATE for at least six cycles or until I stall. I’ll switch assistance exercises every two cycles to keep things fresh.
My main goal is to bring up my strength in the big four lifts while not letting my conditioning/cardio slip at all. I have picked the 2011 World Police and Fire Games (http://2011wpfg.org) as motivation. Specifically the Bench, Push-Pull and “Toughest Competitor Alive” events. The first two events are self-explanatory while the third is a medley of eight different challenges (5K Cross Country Run, Shot Put, 100 Meter Dash, 100 Meter Swim, 20-Foot Rope Climb, Bench Press, Pull Ups and Obstacle Course). I feel as though training for theses events will get me in better shape as I’ll not only have to get stronger to compete but will need to learn new skills as well (shot put, rope climb, swim, etc).
9.4.2009
Squat
5x170
5x195
5x220
Notes: Fighting a bad cold/PigFlu/AIDS. Felt it coming on yesterday and definitely today. Got my reps and called it a day so hopefully my body could get over this faster.
9.5.2009
Feeling much better today than yesterday for sure. I was hoping to get in a track workout or a trail run but ended up just sleeping a lot. Hopefully tomorrow.
9.7.2009
Military
3x100
3x110
3x120
Dips: 6x10 (BW)
Mixed Grip Chins: 6x6 (BW)
Notes: The station that I was detailed to today had a half-missing set of weight plates so I had to use DBs instead. Not ideal but I got the reps in. That cold is still lingering a little but I’m getting back there.
9.8.2009
A little bit of cardio today. Briefly hit the StairMaster before leaving the Station for home and went for a trail run in the afternoon. Trail run felt GREAT today. Seemed to clear up my congestion too.
StairMaster Intervals - 5 min warm up / 10 minute intervals / 5 minute cool down
Trail run - ~30 min + about 20 min total of warm up/cool down
9.9.2009
Deadlift
3x215
3x250
8x280
Good Mornings - 5x12 @ 55/65/75/80/85
Ab Wheel - 5x10 (BW)
C2 Rower - 100m/:30 intervals X 10 + 5 min warm up/cool down
Notes: Tried longer rest periods between sets. GM weights felt good.
The local community college “Weight Training” class apparently just started. People EVERYWHERE in the gym today. Oh joy. Looks like I’ll be lifting before 0900 or in the afternoon now.
9.11.2009
Bench
3x170
3x190
4x215
Dips - 10x10 (BW)
Mixed Grip Chins - 10x5 (BW)
Notes: Dips and especially chins felt really good today. 5 minute warm up on Jacob’s Ladder pre-lifting. 5 minutes at a faster pace afterwards and then a 5 minute cool down.
9.12.2009
Farmer’s walks with various weights/grips/etc (85lb DB’s,35lb KB’s, single arm, uneven weighted carries, towels through KB’s) X 10-12
4 - 3 minute rounds of sledgehammer shots w/ 1 minute rest
Pretty good grip / upperback workout between the carries and the sledgehammering.
9.14.2009
Squats
3x180
3x210
5x235
Then for the first time, headed to a nearby 5-story parking deck to run stairs.
Up and down with:
Bodyweight (warm up)
+20lb vest
+45lb air pack
+30lb db R. hand
DB in L. hand
-30lb DB
-45lb air pack (2x)
Notes: The weight continues to feel heavy on squats. Not sure if it’s that I’m trying to squat with different technique (wider foot / lower bar placement) or that I am just weak (most likely). I’ll try and get video next squat day.
The 45lb air pack I was using for the stairs is an old Scott pack w/an hour bottle that I filled with sand. Older harness with pretty much webbing for straps that seems impossible to carry comfortably. I’m in the process of making a heavy, home-made weight vest.
9.16.2009
Military
5x105
3x120
5x135
Dips - 10x10 (BW)
Mixed Grip Chins - 10x5 (BW)