follow that template, and you will be fine. pretty much how I ran it, except without all the conditioning. blah, blah, blah. last year I was focused on strength. this year is different, especially since I was asked to play football again. just keep doing your hill sprints and such, and your jeans will fit the same, or even looser. you may gain weight, but it’s good weight. what cigars you smoke? jams are awesome. especially home made.
That DOES look like a good template. I’d like to add in a ‘fast,’ movement…hard to find that doesn’t involve my crappy knees… And sprints will have to be bike sprints.
Hopefully the PT will cure me! 
I love beets, aside from the fact they always make me excrete red.
Good luck with the 5/3/1. I like it as a training programme but various injuries derailed me. I’m hoping to pick it up again in the winter if my foot allows.
kouba-what football team will you be playing for? as for the jams, we made peach and sour cherry. and the cigars-I’m not totally sure…they are always provided for by my dad or my brother. I’m on the once a month cigar plan, but I totally see the appeal of them.
mim-i hope PT does help! and I am in love with the bike sprints, as I seem to mention every post–so go for that! have you thought of doing conditioning in the pool? that might be good to try explosive stuff in there while taking weight off the knee?
cal-i just had my first beet experience! it’s been a goal of mine to poop red, so i’m glad to be able to check that off the to do list. i’m bummed the foot is still bothering you 
i’ll send some healing vibes across the pond.
TRAINING
Day one of the new plan and I fucked it up! I’m getting my shit together tonight. Promise. Despite that, today felt good.
Barbell warm up-bar x 8 x 4
DL
110x5
135x5
140x15
5 sets of the following as a circuit
Pull through 104#x12
Plate swings 25x15
Air humps BWx10
tabata
5-3-1 notes
Of what I did right, I really liked. It felt weird to just do 3 sets, but I really liked the last balls to the wall set, and guess what? I felt my ass! big win. I like this ‘rep records’ approach and breaking your own goals…I think this 5-3-1 will work out as long as I can get my act together and remember how much i’m supposed to throw on the bar.
random notes:
Today was my first day on clinical and it was AWESOME! It’s a good reminder of why I put up with the school part of it, and the PT I’m following is a genius, so I’m excited to learn a lot during the next month. I was reminded repeatedly today how lucky I am just to be able to walk, let alone throw weights around for fun. Perspective is good.
if I go out, it will be for an amateur football league. Great Falls Gladiators. they’ve won the championship 2 years in a row now. they are looking for an OL that is a hard nosed MF that feels no pain. works for me.
how did you fuck up the program? hard to do. lol. are you doing the percentages before going to train? i have a spreadsheet if you would like it. just plug in your numbers for you max, or increments for the next month, and you are done for the month. plus, keep a log. i have a college ruled 180 page notebook filled with all my workouts. it’s really nice to go back on and see how much i’ve gained. unless you have really high strength endurance, I think you should have added more wait to the bar on the last set.
glad you are liking the clinicals. soak all you can from the guy. hands on training is invaluable.
Yeah, the foot isn’t going to get better on its own - there’s a loose lump floating around in there.
Glad you are enjoying the clinical and yes, when I see my disabled parents, I’m reminded how fortunate I am to get around even with all my injuries.
I found this the other day…
http://blackironbeast.com/5/3/1/calculator
How COOL that clinicals started!!
I think when I go for my PT, I’m going to ask if I can put some hours in, job shadowing.
kouba-thanks-i think i’ll try to be a big girl and figure it out. i’ll be in the airport a bit this weekend and will have lots of time to work through numbers so i think it’ll be good for me to finally sit and plan some stuff.
cal-have you gotten that shit looked at? from the anatomy i know, loose lumps aren’t a part of it! thanks for the encouragement.
mim-do it!! no better way than to know if it’s for you.
Today:
BB warm up
Barx8x2
65x8x2
Millies
55x5
65x5
75x5
Front Squat
115x5
125x5
140x5
5 sets:
a1) pistol squats
a2) box jumps
a3) lateral raises
a4) plate raises
tabata
hill walking
foam
I think this will be my mulligan round…I couldn’t eek out more than 5 for my 5+ sets and this pissed me off. I just felt weak today, I don’t know if it’s starting working 10 hour days and being on my feet all day, or diet…I’ve been doing more AM runs and doubling up on the work outs so maybe my body’s just trying to tell me to take it easy? iiiiii dunno. Maybe I have my maxes wrong and the numbers are too high? Gonna try not to get worked up over it for now and will see how things go next week.
on another note, i’m on the search for jeans that don’t make my ass flat. any suggestions?
if you can use a spreadsheet, you’ll get it. might be over training. made my body hurt just reading how much running/lifting and doubling up you are doing. that and being on your feet for 10 hours a day. body isn’t use to it. btw, Wranglers. all the cowgirls wear them around here. 
^^ I second the wranglers bit. Ohhh cowgirls. sigh Get yourself a hat too, and… you know what, nevermind. 
Did you remember to base numbers off 90% of your max, not your actual max? That would screw you if you hadn’t. That aside all the running and ten hour days would definitely have a deleterious effect on your strength. Then again, some days you just don’t have it. The beauty of the system is that you only ‘have’ to get prescribed reps. Besides, what you did should not be sneezed at.
Final note: I agree with Da Koubanator that you probably should have added a bit more to the bar on that last set of deads. I know it’s probably what the numbers worked out to, but sometimes you gotta put more iron in your diet. Of, lifting stuff…
The 5-3-1 math doesn’t always work out. Let’s face it, Wendler did not write the program for chicks who are lifting btw 100 and 200lbs on the various lifts. 90% of your 100lb MP is not the same as taking 90% of Wendler’s MP–whatever it is. It is clear from his writing that you should run your numbers in such a way that you are able to “progress” for at least 6 cycles. Remember the basic principle of 5-3-1 is to train sub-maximally. I typically employ a three steps back, 3 step forward approach when setting my numbers.
Also, I have to disagree with Koub and Kristoph re your DL–I think you set that about right. On your 5 day of your first cycle, I think double digit reps are where you want to be. Besides, you can’t start too light! And pulling double digit reps is just fucking cool.
your going to do well!
Chou - yes, went for my x-ray yesterday. Don’t know what it’ll show. What worries me is if I’ve bust my sesamoid and the lump is a piece of it. Sesamoid fractures are fuckers - they tend not to heal and the prognosis for recovery isn’t good. Which means I might have to give up running, forever. Fuck.
Good training, considering you are tired. I’d say all of those factors play a significant part in how you feel - you may have to up your calories or cut back on your runs (at least until you are more used to working the longer hours).
Re: jeans - have you tried Levis Curve id jeans?
Hi Lula!
I’m looking forward to trying Tabatas when I get back to normal and can go all out. I’m impressed that it’s done more for your legs than all the running. HA! I ran for years and lifting has done more for my body in just a few months.
About finding a really great mentor to work with, that’s so wonderful. In my career, I learned the most from a couple of really awesome people who mentored me. They can make all the difference.
Stopping in to say hi! Good luck with the 5-3-1!
Starting clinicals so so stinking cool. Are you in a clinic or hospital? It’s great that you got someone so good to follow. I’m guessing the quality of the PT can make or break your experience. My classes start in 2 weeks and I’m beside myself with excitement.
glad you are enjoying the clinical aspect of it
rep PR’s… i simply don’t get it. seems that there are many fans, though.
uh oh, did we lose someone to RL? hope things are going well with 5/3/1 and your clinicals.
alexus - rep PR’s are a PR. even if it calculates out to 2 pounds, it is still progress. im at the point where strength are starting to slow. so anything is big for me right now.
Thanks for checking in everyone. Real life has just been kicking my ass. Aye. Next time I complain about school, tell me to shut the hell up. The clinical has been going really well, but for real, working full time is for the birds! I’ve been getting my morning runs and evening lifts in–I’m just exhausted all the time and didn’t feel like spreading that negative energy on here I suppose. I don’t know if it’s normal fatigue or if I’m lacking some nutrient/vitamin. I’m thinking iron maybe? Pathetic, i tell you.
Anyway-general thoughts/ramblings-
*been trying to push it harder, adding more weights and pushing harder on the tabata. i think i’ve been in a rut and i feel like my body’s been adjusting so it’s time to get uncomfortable again.
*NEED to stretch more. i’m thinking about starting up a yoga class just to have something to force me to do it.
*I still think I need to re-set maxes for the program. I’m still not repping out like I think I should be on the last set. The last week in August, gym time won’t be a given so I may keep kinda-sorta following it for the next two weeks, “deload” that last week, then start it up for realz in September.
*i’ve been craving mustard lately–like, I eat it plane out of the bottle. gross kinda, right? This is also an example of why I need to get out more—left to my own accord i subsist on mustard and kimchee. nasty. but my digestive system probably kicks all sorts of ass.
*Logging needs to start again. I just never remember weights etc.
“Everything you want is out there waiting for you to ask. Everything you want also wants you. But you have to take action to get it. People who ask confidently get more than those who are hesitant and uncertain. When you’ve figured out what you want to ask for, do it with certainty, boldness, and confidence.” -Jack Canfield
mustard and kimchee? lol wow… that is interesting to say the least. it’s better then beer that’s for sure.
grab yourself a notebook. think of it as a diary, if you’re into that.
Oh I tried kimchee in Korea - it’s HOT. I’m not a massive fan of hot food. When I was in Lotte World in Seoul I ordered a rice dish with raw fish and some veggies on it and they covered it with hot sauce. I think I refilled my water cup about 10 times.
Regarding the tireness, I doubt it’s anything sinister - you just need to adjust to your new schedule. Adding runs and weights on top of that is going to wear you out. Consider dialling it down just a little - one workout a day on your work days.