4/22/11 Training 5/3/1 Cycle 2 Week 2
10 min foam roll
1 round empty BB complex - row machine was taken 
Pullup SS w/ Split Jerk
BWx10 / 95x10
BWx10 / 135x8 x3
Military - wrm) 65x5, 85x5, 105x3
120x5
135x5
145x5
145x5
135x6
135x4
125x6x2
125x7
1-arm Cable OH Press SS w/ 1-arm Cable Front Raise (reps are per arm for both)
80x5 / 30x8
90x8 / 30x8
90x7 / 30x8
80x9 / 30x8 x2
Lat Pulldown (Pro Style Bar) SS w/ Lying Leg Lifts
100x12 / 15
150x10 / 15
200x8 / 15 x3
170x10 / 15 x2
1-arm Assisted Pullup (per arm) SS w/ Pallof Hold (per side)
-88# x 6 / 30# x 30s
-88# x 7 / 30# x 30s
-82# x 6 / 30# x 30s
5 min Tabata Battle Ropes
Stretch
Nutrition
241/165/93 ~30g Fiber
Total Cals: 2461
Notes: Getting weaker… two more weeks of dieting… asndglkajsdg. Did a ton of pressing today to punish my shoulders for their weakness.
4/23/11 Training Arms/Plyo
1000m row in 4:05
DB Curl (per arm)
22.5x5
35x5
40x5
45x8
45x7
50x6
50x5
BB Skullcrusher
45x15
65x8
95x8x2
95x7
Rope Cable Curl SS w/ OH Cable Tricep
120x8 / 70x10
120x8 / 80x10
130x8 / 90x10
DC Style Machine Calf SS w/ BB Torque (per side)
150x8 / +25x8 x3
Depth Jump SS w/ Med Ball Slam (4kg ball)
18" box x 8 / 20
30" box x x / 20 x4
Nutrition
259/151/99 35g Fiber
Total Cals: 2531
Notes: Boring but necessary while dieting
4/24/11 Training
One hour and 15 minutes of 1 on 1 bball… rocked it, 4-0
Skiploading today, doing it correctly after watching his video on youtube
4/25/11 Training 5/3/1 Cycle 2 Week 3
10 min foam roll
Squat - wrm) 95x8, 125x5, 155x5, 185x3, 225x3
255x5
270x3
285x2x2
285x3x2
250x5x6
275x1+1+1
295x1
300x1
225x5 (slow, ATG)
225x3 (slow, ATG)
135x10
Stretch
Nutrition
297/110/76 15g Fiber
Total Cals: 2301
Notes: Had that feeling in the pit of my stomach when I walked into the gym and knew I didn’t have it strength-wise. Was about to leave but manned up instead. 275 felt like a truck on my back. Decided to just stay in the rack and squat for 45 min. Turned out to be a great workout and I felt awesome afterwards. Last two weeks of low cals - after May 9th, training day cals don’t drop below 3000
4/26/11 Training 5/3/1 Cycle 2 Week 3
10 min foam roll
4 min Tabata Battle Ropes
Dips SS w/ Max Decline Situps
BWx10 / 10 x3
Bench - wrm) 135x10, 155x6, 185x3, 205x2
220x5
235x3
245x4
255x1
265x1
275x1x2
245x2
225x4/DS 135x10
Dips
BWx10
+45x8
+45x10
+90x3/DS +45x5
+45x6
BWx12
T-Bar Row SS w/ DB Swing
90x10 / 45x8
115x10 / 55x8
135x6 / 60x8
135x8 / 60x8 x3
90x12/DS 45x8 / 60x8
10 Burpee Pullups x 3, 30s rest in between sets
Stretch
Bench
135x25
45x125 (stopped a couple times)
Nutrition - same as yesterday
Notes: Weak and tired. Can’t wait to ramp the cals, carbs, and workout intensity up after vacation. Working on a new program as well - I really liked Shelby’s post about trusting and believing in your workout program. For some reason, I’m just not into 5/3/1 and I’m basically gonna tear it apart to make it work for me. Inserts/extracts will be returning, as well as one explosive movement per training day. I still have to figure out what I want to do with my heavy lifting.
4/27/11 Nutrition
310/28/90 5g Fiber
Total Cals: 1982
Shot around for 20 min, legs felt like bricks from monday. Threw a bunch of extra books in the bag that I carry to work + 1 hour of walking to/from work per day = 1-arm farmer’s walks.
4/28/11 Trainign 5/3/1 Cycle 2 Week 3
10 min foam roll
Power Clean (Neural Prep)
135x3
135x5
135x8x2
Deadlift - wrm) 185x5, 225x3, 275x3, 305x1
320x5
340x3
355x5
375x1
315x1 (not happening)
Right Lunge, Left Lunge, RDL using DBs (30-45s rest in between sets)
35x4 x2
35x8
35x10 x5
Nutrition
275/118/79 27g Fiber
Total Cals: 2283
Notes: No CNS, no energy for deadlifts. Did my numbers and moved on to a leg circuit. Just gotta tough it out for 2 more days - then I refeed and bump cals by 200 every week until I reach 3000+.
4/29/11 Training 5/3/1 Cycle 2 Week 3
10 min foam roll
1000m in 3:44
Military - wrm) 65x5, 85x5, 105x3, 125x3
145x5
155x3
160x4
175x1
185x1 (didn’t count - too much knees)
185xFAIL (of course)
145x5
Tri-Set: Chins / Seated DB Press (no back support) / Leg Lifts
10 / 35x8 / 10
10 / 45x8 / 10
10 / 45x10 / 12
10 / 50x8 / 12 x3
10 / 50x5 / 12
5/1/11 Training
AM:
10 min foam roll
1 hour bball shootaround
Bis and Tris…2 exercises for each…
PM:
Deck of cards workout - Spades: Squats, Clubs: Mountain Climbers, Hearts: Lunges, Diamonds: Pushups
Reps = # on card, no rest until the deck is done
Did the deck twice with 10 min recharge in between
Nutrition
A mess… My mom made probably the best chocolate chip cookies I’ve ever had in my life. 2 days and 38 cookies later, I’m about 4 lbs heavier for my trip on Thursday. Oh well. Dieting sucks anyway. I’m ready to get stronger and more athletic again and you can’t do that on 2200 cals.
5/2/11 Training 5/3/1 Cycle 2 Week 4 (Deload)
10 min foam roll
5 min jog on 6.5/0
Goblet Squat
45x8
60x8
80x8
Squat
55x8
145x5
195x5
235x3
255x3
275x3
295x3
255x4 ATG
Prone Leg Curl (slow ecc)
50x8
65x6
80x6
95x6
110x6
RDL
55x8
145x8
195x8
235x5
285x5
325x6
235x8
DC Style Seated Calf SS w/ V-Up
35x10 / 12 x3
Extract:
3 rounds of Farmers Walks (75# DBs, 60 yards) / 15 Pushups / 30 Jumping Jacks / 10 Reverse Crunches / 20 Mountain Climbers. No rest in between exercises, 30s rest in between sets.
Stretch
Nutrition (approximate)
275/125/60
Total Cals: ~2140
Notes: Extracts are back. G0d I’ve missed them. My conditioning is shit right now so I’m gonna start with the easy ones. I also have a new training plan that I’m going to start after vacation - I’ll post tomorrow after I write it at work.
5/3/11 Training Deload
10 min foam roll
1000m row in 3:56
1-arm DB Snatch
40x5
60x5
80x5
90x3
100x1
Bench
Bar x 10
135x5
155x5
185x3
225x5x2
255x2
255x3
CGBP
135x10
1-arm DB Incline Press
50x8
65x8
70x8
75x8
Pro-style Bar Seated Row SS w/ DB Fly
100x10 / 25x8
150x8 / 35x8
180x8 / 40x8 / 20 Frog Kicks
200x8 / 40x8 / 25 Frog Kicks x2
Kroc Rows
80x20x3
Standing Weighted Abs SS w/ Swiss Ball Crunch
50x30 / 35
50x25 / 20 x2
15 min incline walking on 3/15 with 10# DB Waiter Carry (2 min on / 1 min off, switch hands every 30s)
Stretch
Nutrition
Diet is over so I’m not really gonna count my cals anymore. Unless people want it - lemme know cuz I’d be happy to do it if there’s interest. Diet will still consist of lots of protein (250+), veggies or fruit w/ every meal and targeted carbs.
Notes: Too much for a deload? I’m assuming the hotel in Anguilla will not have anything heavy enough to do work on so Thursday to Monday will be my actual deload. Not even gonna think about rep ranges or PRs. Only thing I’m gonna focus on is gettin my VITAMIN D. Peace out til Tuesday…
E
5/7/11 (Anguilla)
10 rounds total, no rest between exercises, 60-90s rest breaks after each round
5 rounds of:
A1. Goblet Squat 50 x 10, 10, 10, 12, 12
A2. Pushup 20, 20, 20, 20, 20
A3. Pull-Through 85 x 10, 10, 10, 10, 10
A4. Mountain Climbers 40, 40, 40, 40, 40
A5. V-Up 10, 10, 10, 10, 10
5 rounds of:
B1. Forward Lunge 20 x 8, 8, 8 25 x 8, 8
B2. Lat Pulldown 125 x 10, 10, 10 140 x 10, 10
B3. Back Extension 15, 15, 15, 15, 15
B4. DB Military 35 x 10, 10, 10, 10, 10
B5. Burpees 8, 8, 8, 8, 8
B6. Reverse Crunch 10, 10, 10, 10, 10
Anguilla - Ate like a king, dessert with every meal (including breakfast), layed on the beach or in the ocean (they had floating rafts to take into the ocean), football, lots of reading… awesome. Weighed myself yesterday, gained 5-6 lbs… worth it.
5/10/11 Reality
New routine, short rest breaks (60-90s)
A. Jump Squat - 95x5, 135x5, 155x5, 175x5, 175x5, 175x5
B. Back Squat - 225x5, 245x5, 255x5, 265x5, 275x5
C. Hip Raise - 135x8, 225x8, 225x5, 275x8, 275x8
D1. DB Reverse Lunge - 35x5, 50x5, 60x5, 70x5, 75x5
D2. DB 1-leg RDL - 35x5, 50x5, 60x5, 70x5, 75x5
E1. DC-style Seated Calf Raise - 45x10, 45x8, 45x8
E2. Russian Twist - 45x30, 45x40, 45x30
E3. Swiss Ball Crunch - 30, 20, 20
10 rounds of:
5 Pullups / 10 Pushups / 15 Air Squats in 9:45
Stretch
Notes: Pretty out of shape compared to a couple months ago when I was doing 7 rounds of 5/10/15 in 5 min. I’ll fix that soon. I forgot how much the conditioning circuit pushes my mental toughness, which is really my favorite part. Burpee circuits are gonna be a bitch…
5/12/11 Damn
10 min foam roll
500m row in 1:54
A. Med Ball Slam - 10# ball x 20 x 3
B. Lying Med Ball Toss (kinda like a bench with a med ball) - 10# x 15 x2
C. Bench - 95x8, 135x6, 185x5, 205x3, 225x5, 235x5, 245x4+1, 245x3+2
D. Chin-Up - BWx12, +10x10, +25x6, +45x5, +45x5, +70x4, +70x3/DS BWx8
E1. DB Low Incline Bench - 50x8, 70x8, 80x8, 90x6, 90x6
E2. Meadows Rows - 1p x 6, 2p x 8, 2p x 8, 2p x 8, 2p x asdghasdajshdgj (messed up my back)
3 rounds of:
60 yard Farmers Walk (70# DBs)/ 30-45s rest
Notes: Hurt my lower back during the meadows rows. Was gonna shut it down but wanted to get some farmers walks in before it got tight. Doesn’t feel too bad today so I’m gonna try to deadlift. Aside from that, bench felt pretty strong - could’ve gotten 5 for the first set at 245 but didn’t have a spotter. The foam roller and I are gonna be spending a lot of time together tonight…
Mad Updatez
5/15/11
10 min foam roll
A. Hang Snatch - 55x5, 105x5, 145x5, 165x3, 165x3, 145x5
B. Push Press - 145x5, 165x5, 175x5, 195x5, 145x8
C. CG Lat Pulldown - 100x8, 150x6, 180x8, 200x8, 220x5, 220x5
D1. Lat Pushdown - 80x8, 100x8, 80x8, 80x8, 80x8
D2. 1-arm DB Press - 50x5, 65x3, 60x5, 65x5, 65x5
Extract: 5 rounds of 8 Pullups / 30s Plank
4 rounds of 20 Pushups / 80x30 Standing Weighted Abs
5/16/11
10 min foam roll
5 min jog on 6.5/0 with 10 BW Squats on every minute
A. Squat - 45x8, 135x5, 185x5, 225x3, 245x5, 265x5, 285x5, 265x5
B1. Prone Leg Curl - 85x10, 100x8, 110x10, 125x8, 135x8
B2. Leg Extension - 110x10, 130x8, 150x10, 170x8, 200x8
C1. Good Morning - 45x8, 95x8, 135x8, 155x8, 185x1 (back problems), 135x8
C2. Standing Calf Raise - 15, 15, 15, 15, 15
Extract: Sled Pulling (sled = 30/40#s) - 10 rounds of 60 yard sled sprints with 90#s loaded (as little rest as possible)
5/18/11
10 min foam roll
A1. Box Jump (~36") - BWx8, +25x8, +45x8, +45x8, +25x15
A2. Plyo Pushup - 10, 10, 10, 10, 10
B. Bench - 135x8, 185x5, 205x3, 225x5, 235x5, 245x5, 225x5, 225x5/DS 135x8
C1. 1-arm HS Low Row - 50x10, 70x10, 90x10, 115x10, 155x8, 160x6
C2. Bridge (started at 90x10 set) - 45s, 45s, 45s, 45s
D1. CG Incline Bench - 135x10, 155x8, 175x8, 185x5
D2. Bent Over BB Row - 135x10, 155x10, 175x10, 185x10
D3. Power Clean (to rack bar on bench after rows) - 135, 155, 175, 185
Extract: 5 rounds of 10 BW Dips / 15 Decline Situps / 30s Sprint on Bike (Lvl 10) - as little rest as possible between rounds
5/19/11
10 min foam roll
5 min jog on 6.5/0
A. Clean High Pull - 45x8, 95x5, 135x3, 155x5, 185x5, 185x5, 185x5
B. Deadlift - 225x3, 275x3, 315x5, 335x5 (back started hurting so I stopped)
C1. Hack Squat - 1pps x 8, 2pps x 8, 3pps x 8, 4pps x 8, Drop Set - 5pps x 6 / 3pps x 6 / 1pps x 10
C2. Ghetto GHR - 8, 8, 8, 8, 8
C3. 1-leg Machine Calf - 50x8, 75x8, 85x8, 100x8, 100x8
Extract: 20 min, as little rest as possible - randomly switched off between Jump Rope, Punching Bag, Pushing/Pulling Punching Bag around room
5/20/11
10 min foam roll
5 min walk on 3/0 - 10 BW Squats at 1:00 and 2:00; 10 Wide Pushups at 3:00, 4:00 and 5:00
A. 1-arm DB Snatch - 55x3, 75x3, 85x5, 90x5, 95x5
B. Military - 105x5, 145x5, 150x5, 160x4+1, 160x3/DS 145x3/DS 105x5/DS 55x8
C. WG Pullup - BWx10, BWx10, +25x8, +25x8, +45x3, +45x4/DS BWx5, BWx10
D1. Cable Lateral Raise - 25x8, 30x8, 35x8
D2. 1-arm Pulldown - 80x8, 90x8, 100x8
D3. 1-arm Cable Press - 80x8, 80x8, 90x8
No Extract - tennis match tomorrow
5/21/11
AM:
League Tennis Match - 1.25 hours, lost 6-4, 6-1, damnit
1.5 mile run outside with dog
PM:
A. 1-arm DB Snatch - 30x3, 60x3, 80x3
B. DB Bicep Curl - 35x6, 40x8, 45x8
C1. DB Crusher - 25x8, 30x10, 35x8
C2. Decline Russian Twist - 55x20/DS BWx20, 55x20/DS BWx20, 55x20/DS BWx20
D1. Tricep Pushdown (Bar) - 120x10, 130x10, 140x10, 150x8
D2. 1-leg Standing Calf Raise (slow ecc) - 10, 10, 10, 10
E1. Kneeling Weighted Abs - 150x15, 150x18, 150x18
E2. Swiss Ball Crunch - 20, 15, 15
E3. DB Forearm Curl (per arm) - 30x12, 30x12, 30x12