10/3/14
5/3/1 Full Body
Overhead Press / Deadlift Day (75%, 85%, 95%)
Squat: 140x5, 175x5, 210x5
Overhead Press: 135x5, 155x5, 175x1
Deadlift: 305x5, 345x3, 385x5
Will need to reset my training max for overhead press since the 175 was a really slow grinder for 1 rep. Have gotten weaker on my overhead pressing lately but no too worried about it. Left elbow has also been a bother for the past 2 weeks. No telling where that got aggravated. Did not do any track or kettlebell work this weekend. We constantly stayed on the go the entire weekend.
10/6/14
5/3/1 Full Body
Bench Press Day (70%, 80%, 90%)
Squats: 145x5, 180x5, 215x5
Bench Press: 180x3, 205x3, 230x6(PR)
Barbell Row: 135x10, 155x10, 175x10, 195x10, 205x10
Felt good today. Bench Press is slowly but surely getting stronger. Had 5 reps on my mind for the PR set but was able to squeeze out that 6th rep. Pushed myself a little bit more on barbell rows again. That has been a fun little change from DB Rows just to keep things a little more interesting for myself.
10/8/14
5/3/1 - I “Can’t” Do Jack Sh*t Today!!
Squat: 250x3, 285x3, 320x5, 225x10,9,8,7,6,5,4,3,2,1
Did squats yesterday with a city cop who is REALLY freakin strong and a big guy too. He said he was about 255lbs at 6’3". Of course his top set for squats was 405 for 10 reps as opposed to my 320 for 5 reps which I was pretty proud of. He showed me a few pointers on my squats that helped out a lot. I knew the things he was talking about but it was nice having someone there to yell those cues at me while I’m actually doing the squats. The 225 at the end were “Passing Squats” or “I Go You Go” as Arnold called them. It sucked for me because he was repping them out really quick to where I’m a bit more of a slow poke so I felt like I got ZERO rest. My form started getting shaky and tweaked my lower back when I got to the 3 rep set. It’s still pretty stiff today but not near as painful as yesterday. Of course it didn’t help I had to do a lot of driving for work yesterday after the workout. Legs are pretty sore as well!
10/9/14
60lb Weight Vest Walk for 2.5 miles
Borrowed a friend of mine’s weighted vest and figured today would be a good chance to try it out since I don’t want to risk hurting my back even more doing kettlebell work. It was pretty cool. Have huge respect for our military who have to haul hundreds of pounds across mountains and great distances on their backs! The people at the park I was at were looking at me like I was crazy. I was worried they thought I was wearing a bomb walking around the park!
10/10/14
5/3/1 Full Body
Overhead Press Day (70%, 80%, 90%)
Squat: 145x5, 185x5, 215x5
Overhead Press: 115x3, 130x3, 150x5, 95x10
Lat Pulldowns 5x15 / Plank 5x30 secs: 100 / BW
DB Rear Delt Raises lying face down on incline bench: 3x15 10lb DB
Hammer Curls: 3x10 30lb DB
Still felt a strain in my lower back so did not do deadlifts but decided to do some smaller accessory work. I liked doing the rear delt raises on the incline bench just because it keeps the movement strict and use less weight as opposed to bobbing up and down trying to use a heavier dumbbell. We had 2 nephews’ birthday parties to attend on Saturday and Sunday so did not get to the track. Of course it was nice when we weren’t at parties to lay around and watch football so my back can recover a little. Feeling better but still some tightness.
5/3/1 Full Body
Bench Press Day (65%, 75%, 85%)
Squat: 145x5, 185x5, 215x5
Bench Press: 165x5, 190x5, 215x5, 190x5, 165x5
BB Rows: 135x10, 155x10, 175x10, 195x10, 215x10
Good day overall. Back didn’t really bother me at all today. Hopefully I can get back to deadlifting Friday. Pushed my rowing a little harder again today because I didn’t deadlift Friday. Definitely not a substitute but will work for now. Still doing the rows in the rack about mid-shin Pendlay style. Would love to be able to do some kettlebell lifting tomorrow but we will see how the back is feeling.
10/14/14
Kettlebell Swing / Barbell Overhead Press Workout
No Rest Between movements
20 x 55# KB Swings / 10 x 95# Press
20 x 55# KB Swings / 9 x 95# Press
20 x 55# KB Swings / 8 x 95# Press
etc.
20 x 55#KB Swings / 1 x 95# Press
35x3x10 DB Hammer Curls
I stole this from one of Dan John’s articles but instead of using push-ups I used overhead press instead. It is raining here in SC so I figured I could go to the gym and give this a whirl. Could have gone a little heavier on presses but was just looking to get the heart pumping a little. Could be interesting trying this with my 80lb KB or a heavier Press. Makes me miss the 10,000 swing challenge!
[quote]jblues85 wrote:
10/14/14
Kettlebell Swing / Barbell Overhead Press Workout
No Rest Between movements
20 x 55# KB Swings / 10 x 95# Press
20 x 55# KB Swings / 9 x 95# Press
20 x 55# KB Swings / 8 x 95# Press
etc.
20 x 55#KB Swings / 1 x 95# Press
35x3x10 DB Hammer Curls
I stole this from one of Dan John’s articles but instead of using push-ups I used overhead press instead. It is raining here in SC so I figured I could go to the gym and give this a whirl. Could have gone a little heavier on presses but was just looking to get the heart pumping a little. Could be interesting trying this with my 80lb KB or a heavier Press. Makes me miss the 10,000 swing challenge![/quote]
Contemplating this workout with pushups when I get home tonight. I only have a 45 pound bell, though, perhaps I’ll have to up the reps (more likely, I’ll just do 10 pushups the whole way through).
[quote]ActivitiesGuy wrote:
[quote]jblues85 wrote:
10/14/14
Kettlebell Swing / Barbell Overhead Press Workout
No Rest Between movements
20 x 55# KB Swings / 10 x 95# Press
20 x 55# KB Swings / 9 x 95# Press
20 x 55# KB Swings / 8 x 95# Press
etc.
20 x 55#KB Swings / 1 x 95# Press
35x3x10 DB Hammer Curls
I stole this from one of Dan John’s articles but instead of using push-ups I used overhead press instead. It is raining here in SC so I figured I could go to the gym and give this a whirl. Could have gone a little heavier on presses but was just looking to get the heart pumping a little. Could be interesting trying this with my 80lb KB or a heavier Press. Makes me miss the 10,000 swing challenge![/quote]
Contemplating this workout with pushups when I get home tonight. I only have a 45 pound bell, though, perhaps I’ll have to up the reps (more likely, I’ll just do 10 pushups the whole way through).[/quote]
In the article I read he mentions moving your reps for push-ups up to 15 if you need the extra work. This is a good workout to put the timer on and try to improve your time if adding weight isn’t really an option. That was my only regret today was not setting the stop watch on my phone.
Here is a link to the article if you wish to read through it…
Can never go wrong with a Dan John article.
10/15/14
5/3/1 Full Body
Squat Day (65%, 75%, 85%)
Squat: 230x5, 270x5, 300x5, 270x5, 230x5 (Paused)
Incline Bench Press 5x10 / 5 Chins: 95, 115, 135, 135, 115, (Bodyweight on Chins)
Decline Sit-Ups 5x10 / 5 Chins: BW on both
On my warm-up sets my mind was saying shove the knees out but my body wasn’t listening. On my first work set my body finally started listening to my mind and everything was in sync. I hate incline presses which means I needed to start doing them again. Have never been very strong on those.
10/17/14
5/3/1 Full Body
Overhead Press / Deadlift Day (65%, 75%, 85%)
Front Squat: 145x5, 185x5, 215x5, 185x5, 145x5
Overhead Press: 110x5, 125x5, 140x5, 125x5, 110x5
Deadlift: 275x5, 315x5, 355x5, 315x5, 275x5
Leg Raises: 5 x 10 BW
Was moving at a pretty quick pace today which meant I was dead tired leaving the gym afterward. Decided on front squats today just because I haven’t done them in a while. That is a movement where if I don’t do it for a while all weights feel heavy.
My wife and I did a 5K Color Run on Saturday to benefit the school she teaches at. We mainly walked but ran a few times and it felt pretty good. She has metal plates in her ankle due to an accident she had in college so running isn’t the best option for her at times. So we ran together when she felt like it. With the little bit we ran I started to miss the days of going for an evening run after work. May start adding a mile or two run at some point and skip the crazy 5-10 mile runs I used to do before my son was born. Feet and knees did not like me very much when I did that mess!
10/20/14
5/3/1 Full Body
Bench Press Day (75%, 85%, 95%)
Squat: 145x5, 185x5, 225x5
Bench Press: 190x5, 215x3 240x4 (PR)
BB Rows: 140x10, 160x10, 180x10, 160x10, 140x10
Happy with my PR on bench today. Was not very confident going into that set just because 215 felt heavy on the 2nd set. I think I get myself more mentally prepared for the heavy set than I do the first two sets. Was pretty low on energy after benching so I didn’t push my rows as much. May need to look into sipping a Gatorade or something when I workout. I have read a lot of the stuff on this site about peri-workout nutrition but haven’t applied it at all.
10/22/14
5/3/1 Full Body
Squat Day (75%, 85%, 95%)
Squat: 270x5, 300x3, 340x1
CG Bench Press 5x10 / 5 Chins: 135, (Bodyweight on Chins)
Decline Sit-Ups 5x10 / 5 Chins: BW on both
Side Bends: 45 x 2 x 25
I was feeling really loose when I got to the gym today so I was expecting 3 reps with 340. Funny how it works sometimes. There are days I am tight as hell and set a big PR and on days where I’m feeling really loose and flexible it turns into a so-so day. First 2 sets felt great but that last set was a little harder than expected. After I racked the weight I considered back under the weight and giving it another go but just left it at that. Not everyday can have fireworks! Left elbow started bothering me during chin ups. May decrease my volume on those for a while to see if that helps at all. Will stick with Close Grip Presses for a while on this day from now on.
10/23/14
5/3/1 Full Body
Overhead Press / Deadlift Day (75%, 85%, 95%)
Overhead Press: 125x5, 140x3, 155x4
Deadlift: 315x5, 355x3, 395x5 (PR)
BB Curls / Back Extensions: 3 x 10 65lb / BW
Had to do this workout today since I am going to hit up 18 holes of golf tomorrow with my dad as soon as I get off work (Major Golf Lover here!). Skipped the squats today and just went straight to overhead presses. Wasn’t unhappy with my final set of presses but can tell I have plateaued a bit on those. Previous PR was 155 for 6 reps when I was on the 2 day a week template (yeah I know, why fix a good thing when it’s not broken)! Deadlifts felt really good though. This is the best they have felt in a while. Maybe had a 6th rep but will certainly take 5.
10/25/14
Track Day
1 mile run: 8:13
5 x 50 yard sprints
Decided to see where my 1 mile time is on this day and was pretty happy with my time considering I haven’t ran anything over 100 meters in 2 years. I felt very slow starting out on the first half mile but found a good pace the last half. I walked around the track 1 time afterwards before starting my sprints. Sprints felt pretty good as well. Was brainstorming some ways run a mile a little more creatively. For example, maybe run 400 meters and then do 25 KB Swings for 4 rounds to get my mile in, or sprint the straight part of the track and jog the curves for a mile, or just run a mile for time (sometimes simpler may be better). This week is my de-load week for 5/3/1.
10/27/14
5/3/1 Full Body
Deload
Squats: 185x10, 215x10, 250x10
Bench Press: 135x10, 155x10, 175x10
T-Bar Row: 5x10 - 135
Got some higher rep work in today and was a nice change of pace. Started to wonder if it would be a good idea to do the higher rep work for a few weeks and keep the heavier stuff off of my back. Been in a sort of limbo when it comes to goals and working out.
10/28/14
Kettlebell Swing / Barbell Overhead Press
No Rest Between movements
20 x 55# KB Swings / 10 x 95# Press
20 x 55# KB Swings / 9 x 95# Press
20 x 55# KB Swings / 8 x 95# Press
etc.
20 x 55#KB Swings / 1 x 95# Press
Time: 15:20
Was pretty happy with the time I put up today and have something I can improve upon as opposed to adding weight to the press or a heavier kettlebell. Tried to move as quick as possible without trying to rush it which I was bad about doing during the swing challenge. Forearms were starting to burn a bit during the swings, especially on the last 3 or 4 sets.
Playing catch up with the ol’ log all the way from last Friday…
10/31/14
5/3/1 Full Body
Deload
Overhead Press: 95x10, 105x10, 115x10
Deadlift: 225x10, 255x10, 275x10
Box Squat: 185x5, 225x5, 250x5
11/1/14
Kettlebell Workout at home
1 Arm Snatches: 5x10 55lb KB
Circuit for 5 rounds of:
80lb 2-hand Swing x 10
Close Grip Push-up x 10
Ab Wheel x 10
11/3/14
6 mile walk with wife and son
11/4/14
5/3/1 Full Body
Bench Press Day (70%,80%,90%)
Squat: 185x5, 225x5, 255x5
Bench Press: 185x3, 210x3, 235x6 (PR)
Barbell Row: 135x10, 155x10, 175x10, 185x10, 195x10
My wife worked out with me yesterday morning and she is a strong woman. Her highlights were a 95x5, 115x1 bench press (her first time barbell benching), 170x3 Squat, 105x10 Barbell Row. I wish we could workout together more often because the only time she likes to go heavy is when I’m with her. Our schedules do not match up well to meet up for a workout at any point in the day. She is a school teacher and obviously can’t leave school for lunch. Had the past two days off from work and because I spend all day in front of a computer I make it a point to not go near one on my weekends or days off. So yes, the only time I update my log is at work!! Not sure if I want to hit some kettlebells today or take a rest day. We’ll see.
11/5/14
Kettlebell Swing / 100 meter run / Push-Ups / 100 meter run
No Rest Between movements
20 x 55# KB Swings / 100 meter run / 10 Push-Ups / 100 meter run
20 x 55# KB Swings / 100 meter run / 9 Push-Ups / 100 meter run
etc…
20 x 55# KB Swings / 100 meter run / 1 Push-Up / 100 meter run
Did a variation of the Dan John workout today. Had my kettlebell at one end of a soccer field, did my push-ups at the other end of the field and ran to each end to get some running in. I pushed my pace more on the last 5 rounds and was thankful it was over with. It was a nice day to get outside and do this workout. Mid 60’s with a little overcast so I would not get sunburn on my bald head. Stupid me left my hat at home!
[quote]jblues85 wrote:
11/5/14
Kettlebell Swing / 100 meter run / Push-Ups / 100 meter run
No Rest Between movements
20 x 55# KB Swings / 100 meter run / 10 Push-Ups / 100 meter run
20 x 55# KB Swings / 100 meter run / 9 Push-Ups / 100 meter run
etc…
20 x 55# KB Swings / 100 meter run / 1 Push-Up / 100 meter run
Did a variation of the Dan John workout today. Had my kettlebell at one end of a soccer field, did my push-ups at the other end of the field and ran to each end to get some running in. I pushed my pace more on the last 5 rounds and was thankful it was over with. It was a nice day to get outside and do this workout. Mid 60’s with a little overcast so I would not get sunburn on my bald head. Stupid me left my hat at home!
[/quote]
Big fan of workouts like this. Solid stuff.