JJackKrash's Training/Ski Log

Training Over 35 Lifter
61

Wave 2, week 2, Bench, 70, 80, 90, 3x3x3
Time in: 5:50
Time out: 6:50
Weight: 208.6

Warm-up: 5 min treadmill

45 x10, 90 x10, 145 x3
working: 165 x3, 190 x3, 210 x 12 (Rep PR by a smidge using 1rm estimator)
BBB 145 x 5sets, x10 reps

Chins: 8,6,6,5,4,4,4,4 (41 total)

Incline DB Bench: 45 x10, 65 x10, 90 x5 (+1 assisted), 60 x8

Kroc Rows: 45 x10, 70 x10, 105 x20 (3 sec rest on floor at 10 and 15 reps).

Notes: 105 felt a lot heavier than 100. Will stay with that weight on Kroc Rows until I can get an honest 20 reps (maybe). bench feels like its is improving, but not as fast as squats and deads. 225 next week for money set, so I’ll get to test my combine strength. Hoping for 10 reps next week. I got 4 reps on that weight just before I started 5-3-1, so progress is being made.

62

Video of deads from Tues/ 310 x13:

Ski vids from last week: 22 off then 28 off:

63

[quote]jjackkrash wrote:
Video of deads from Tues/ 310 x13:

Ski vids from last week: 22 off then 28 off:

[/quote]

Really nice deads, jjack. You, not surprisingly, have good endurance.

Also, nice runs. Look like a pro!

64

Aug 7 Ski Log short version:

Skied fatigued, but ran openers in to 28 both sets. Didn’t run 28. Good to ski before work nonetheless.

65

Week two, wave two, squats and press. 70,80, 90, 3-3-3. Working max: 310/150
Time in: 8:00 a.m.
Time Out: 9:35 a.m.
Weight: 209.5 (1/2 familiy pizza last night probably didn’t help the scale this morning).
5 min treadmill and mobility work
Squats: Warm up: 45 x10, 90 x10, 135 x5, 185 x3
Work: 215 x3, 250 x3, 280 x14 (Rep PR).
BBB: Front Squats: 145 x4sets x 10 reps (hip flexor went into spasm and skipped 5th set)
Press : warm up: 45 x10, 70 x10
work: 103 x3, 120 x3, 125 x8 (Rep PR)
Zerchers/Pins set at just above knees: 95 x3, 145 x3, 185 x3, 235 x3 (Rep PR), 275 x0 (fail–got it off the pins but not very far)
Chins: 8,6,5,4,4 (27) (110 for week)

Notes: Another tough workout. I almost passed out during squat money set. Front squats felt better, but hip flexor disagreed on last rep. Need to work on press form, it hurt forearm a bit today. Wrists cocked too much. I was also wiped by the time I got to Zerchers and 275 was a no-go, but they were also easier than last week. Nap time after pancake/combo omelette refeed.

66

[quote]jjackkrash wrote:

If you go for the Conan look, you will need to get one of those big wheels to push around in a circle for a few years before they throw you in the fight pit. Prowler, medieval school. [/quote]

what is best in life???

67

[quote]maraudermeat wrote:
jjackkrash wrote:

If you go for the Conan look, you will need to get one of those big wheels to push around in a circle for a few years before they throw you in the fight pit. Prowler, medieval school.

what is best in life???

[/quote]

To crush your enemies, see them driven before you, and hear the lamentation of their women.

68

[quote]jjackkrash wrote:
Week two, wave two, squats and press. 70,80, 90, 3-3-3. Working max: 310/150
Time in: 8:00 a.m.
Time Out: 9:35 a.m.
Weight: 209.5 (1/2 familiy pizza last night probably didn’t help the scale this morning).
5 min treadmill and mobility work
Squats: Warm up: 45 x10, 90 x10, 135 x5, 185 x3
Work: 215 x3, 250 x3, 280 x14 (Rep PR).
BBB: Front Squats: 145 x4sets x 10 reps (hip flexor went into spasm and skipped 5th set)
Press : warm up: 45 x10, 70 x10
work: 103 x3, 120 x3, 125 x8 (Rep PR)
Zerchers/Pins set at just above knees: 95 x3, 145 x3, 185 x3, 235 x3 (Rep PR), 275 x0 (fail–got it off the pins but not very far)
Chins: 8,6,5,4,4 (27) (110 for week)

Notes: Another tough workout. I almost passed out during squat money set. Front squats felt better, but hip flexor disagreed on last rep. Need to work on press form, it hurt forearm a bit today. Wrists cocked too much. I was also wiped by the time I got to Zerchers and 275 was a no-go, but they were also easier than last week. Nap time after pancake/combo omelette refeed.
[/quote]

14 reps @ 280#…no wonder you almost passed out. It would take me at least 2 sets to get that many! Really good work jjack.

69

Thanks LS! I am looking forward to moving the weight up and doing less reps, but I am going to stick with the program. I think the reps will help build a base for the future. I will probably test my maxes end of september or october to see where I am at.

Abbreviated Ski Log:
Skiied Princeton lakes in the a.m. Note to self: when the ski feels like its dragging an anchor, it probably is. I jumped in where it was very shallow and had some texas black dirt stuck on my fin for the whole first set and could barely ski my opener. Live and learn.

70

Wave 2, week 3, deads. 5-3-1, 75, 85, 95%, Training Max 345.
Warm-up: mobility, treadmill.
Time In: 6:00 a.m
Time out: 7:15 a.m.
Weight: 209.4

Deads:
Warm-up: 45 x10, 90 x10, 135 x5, 185 x3, 225 x1
Working 260 x5, 295 x3, 330 x10
BBB Deads 225 x5sets x10reps
Dips: Bwx10, +20x10, +40x5, +60x5, +70x5 (Rep PR+1), BW x10.
Hamstring Curls: 5 reps x90, 110, 130, 150, 170

Notes: Felt tired today. Thought I got to 11 reps, but video only showed 10. Also, had trouble downloading video off camera, hence no video. Still, I got the same reps as the last cycle of deads in week three with 15 more pounds, so thats progress. Also, I am increasing the weight on the boring-but-big deads. That was exhausting today. Dips are improving as well. I decided not to do chins today to rest elbows and forearms and to rest for bench on Thurs. Felt tired and under fed all day due to work constraints and poor planning for meals.

71

[quote]jjackkrash wrote:
Wave 2, week 3, deads. 5-3-1, 75, 85, 95%, Training Max 345.
Warm-up: mobility, treadmill.
Time In: 6:00 a.m
Time out: 7:15 a.m.
Weight: 209.4

Deads:
Warm-up: 45 x10, 90 x10, 135 x5, 185 x3, 225 x1
Working 260 x5, 295 x3, 330 x10
BBB Deads 225 x5sets x10reps
Dips: Bwx10, +20x10, +40x5, +60x5, +70x5 (Rep PR+1), BW x10.
Hamstring Curls: 5 reps x90, 110, 130, 150, 170

Notes: Felt tired today. Thought I got to 11 reps, but video only showed 10. Also, had trouble downloading video off camera, hence no video. Still, I got the same reps as the last cycle of deads in week three with 15 more pounds, so thats progress. Also, I am increasing the weight on the boring-but-big deads. That was exhausting today. Dips are improving as well. I decided not to do chins today to rest elbows and forearms and to rest for bench on Thurs. Felt tired and under fed all day due to work constraints and poor planning for meals. [/quote]

Gettin’ those double digits on the deads does make it hard to count…

nice job!

72

Wave 2, week 3, 5-3-1, 75, 85, 95%, Bench Day. Working Max 235.
Time in: 6:15 a.m.
Time Out: 7:15 a.m.
Weight: 213 (ouch).

Warm-up: treadmill 6 min.
Bench: 45 x20, 90 x10, 135 x5
working: 175 x5, 200 x3, 225 x9.
BBB: 155x10,10,10,10,9.

Chins: 8,5,5,4,4,4,4,4,4 (42 total)

Incline DB Bench: 45 x10, 65 x10, 90 x2 (ouch), 60 x13.

Kroc Rows: 45x10, 65 x10, 105 x20 (3 sec rest at 10 and 15 reps).

Notes: 1 rep short of goal on bench, but this was 5 reps more than I could do 8 weeks ago with 225, so progress is being made. Elbows and forearms hurt today. Added 10 lbs. on BBB bench over last week. Chins were heavy. One more work-out till deload. My joints could us the rest.

73

[quote]jjackkrash wrote:
Wave 2, week 3, 5-3-1, 75, 85, 95%, Bench Day. Working Max 235.
Time in: 6:15 a.m.
Time Out: 7:15 a.m.
Weight: 213 (ouch).

Warm-up: treadmill 6 min.
Bench: 45 x20, 90 x10, 135 x5
working: 175 x5, 200 x3, 225 x9.
BBB: 155x10,10,10,10,9.

Chins: 8,5,5,4,4,4,4,4,4 (42 total)

Incline DB Bench: 45 x10, 65 x10, 90 x2 (ouch), 60 x13.

Kroc Rows: 45x10, 65 x10, 105 x20 (3 sec rest at 10 and 15 reps).

Notes: 1 rep short of goal on bench, but this was 5 reps more than I could do 8 weeks ago with 225, so progress is being made. Elbows and forearms hurt today. Added 10 lbs. on BBB bench over last week. Chins were heavy. One more work-out till deload. My joints could us the rest.
[/quote]

Great progress on the bench, jjack. Actually, great progress overall.
Enjoy the deload. You will come back even stronger!

74

Keep in mind that on 5-3-1 you are not required to go all out on the last set. If you’re feeling beat up, you can just hit the prescribed reps and move on to assistance work. Wendler says to pick your battles on that stuff. Hitting only the prescribed reps is called succeeding…

and 225x9 is terrific!

75

Thanks LS and DCA. Also, re: feeling beat up and moving on, that is good advice, its just hard to convince myself of that! I really think the deload next week will be good for me, after I wipe myself out on squats sat., of course.

76

Aug 15, 2009, Wave 2, Week 3, Squats and Press, 5-3-1, 75, 85, 95%, Training Max 310/150
Time In: 7:15
Time Out: 8:45
Weight: 211
Tread/mobility
Squat: 45x10, 90 x10, 135 x5, 185 x3, 230 x5, 265 x3, 295 x10.

BBB Front Squats: 155 x5sets x10 reps

Press 45 x10, 70 x10, 110 x5, 125 x3, 145 x4
BBB 75 x5sets x10 reps

Zercher: 95 x3, 145 x3, 185 x3, 235 x1, 265 x1 (PR +10 lbs.)

Training Notes: Felt good on squat day. Last day before deload, squat depth felt good, PR on Zercher after big workout was nice. I have come the the conclusion that front squats and zerchers are just plain hard. DCA–full respect. Forearm pain limited presses, but still felt like I got some work done. My elbows and forearms are fried, so the deload came at just the right time.

Other notes: My buddy had a three day layover in Dallas on leave from Afghanistan and stayed with us. He’s a Blackhawk pilot and sounds like he is doing well. I hadn’t heard from him in almost a year and was a little worried about him. We got some skiing in and I got to feed him some real food. We also played a lot of chess and we got him caught up on some of our favorite shows. It was a nice treat. His visit did not help my BF%, however. Se va.

Edit: I salvaged my deads video from tues: 330 x10:

77

[quote]jjackkrash wrote:
Aug 15, 2009, Wave 2, Week 3, Squats and Press, 5-3-1, 75, 85, 95%, Training Max 310/150
Time In: 7:15
Time Out: 8:45
Weight: 211
Tread/mobility
Squat: 45x10, 90 x10, 135 x5, 185 x3, 230 x5, 265 x3, 295 x10.

BBB Front Squats: 155 x5sets x10 reps

Press 45 x10, 70 x10, 110 x5, 125 x3, 145 x4
BBB 75 x5sets x10 reps

Zercher: 95 x3, 145 x3, 185 x3, 235 x1, 265 x1 (PR +10 lbs.)

Training Notes: Felt good on squat day. Last day before deload, squat depth felt good, PR on Zercher after big workout was nice. I have come the the conclusion that front squats and zerchers are just plain hard. DCA–full respect. Forearm pain limited presses, but still felt like I got some work done. My elbows and forearms are fried, so the deload came at just the right time.

Other notes: My buddy had a three day layover in Dallas on leave from Afghanistan and stayed with us. He’s a Blackhawk pilot and sounds like he is doing well. I hadn’t heard from him in almost a year and was a little worried about him. We got some skiing in and I got to feed him some real food. We also played a lot of chess and we got him caught up on some of our favorite shows. It was a nice treat. His visit did not help my BF%, however. Se va. [/quote]

jjack-
Squats and Zerchers look great. Reppin’ 295# 10 times is serious! With great depth too!
I can’t believe how low you start your Zerchers from. Hurt my knees just watchin’.

78

Deads. Wave 2 deload. 40/50/60%. Working Max 345. Weight: 210.

Warm-up: I mile on treadmill, fast walking on incline.

Deads: 45 x10. 95 x10, 135 x5, 185 x5, 205 x5.

Dips: 3 sets 10 reps bodyweight only.

Hamstring curls, 3 sets 5 reps, 90, 110, 130.

Back extensions: 3 sets 10 reps BW only.

Hanging leg raises, toes to bar, 4 sets 5 reps.

Was glad for the deload today. I am tired and worn out. Got the basic deload workout in and got out.

79

Wave 2, deload, Bench, 235 training max, 40, 50, 60% (roughly), weight 211 lbs.

Bench: 45 x10, 125 x5, 135 x5, 145 x5

Chins: 5,5,5

Incline DB Bench: 45 x10, 55 x10, 65 x10

Kroc rows: 50 x10, 60 x10, 70 x10.

flies: 40 x10, 45 x10, 50 x10.

Stairs: 10 down and up, sprinting.

Notes: It was hard to get out of bed for the deload day, but its in the bank. Elbows are still tweaky and forearm is still healing. I have been eating more crap than usual, and it shows on the scale.

80

Aug 21 Ski Log:
Lucky Lake
Boat 206
Time 7:30 p.m.
Water temp. 90

First set, struggled with 32 and 34 mph, then didn’t run 22. Adjusted wing angle for second set and ran 22s easily, and got a couple at 28. Elbows still hurt, should have new rope tomorrow. Hard work week and being tired didn’t help. Also, I do not measure calories, but my intake has been off the charts during the deload. I can’t seem to eat enough food-big steaks, pizza, pie, icecream, you name it, I’m eating it but I can’t seem to get full. Weird.

Now, off to barely squat and press, then deload over and back to pulling on Tuesday.