sled drags, forward
25lbs
1 trip
50lbs
10 trips, some walking some jogging
50lbs
5 continuous trips walking
Caleb
1.5 trip
Skyler
.5 trip
Great time tonight pulling the ol’ sled. Even had my boys cheering me on occasionally … really!! That was probably the greatest part.
I started to have grip trouble near the end. The first 10 trips I used a rope so that I could push in front of me or whatever. Need to get some PVC for handles pronto.
Feeling good, working it.
[quote]TheDudeAbides wrote:
Caleb
1.5 trip
Skyler
.5 trip
[/quote]
Awesome.
[quote]donpalmero wrote:
TheDudeAbides wrote:
Caleb
1.5 trip
Skyler
.5 trip
Awesome.
[/quote]
yeah that was pretty cool
yesterday
wave 2, day 4, cycle 5
deadlift, no belt, no straps
2x295
3x315
4x335
45 minutes elliptical, level 5
WAAAAAAY too early in the morning. Yeah that’s it. I was really counting on getting 6, but it just wasn’t going to happen. I felt stiff, tired, old, stiff, old, and tired. I surpassed the goal of the day, so it wasn’t so bad. But it would have been nice.
Maybe I over did it on Friday’s sled dragging. Ah well.
wave 3, day 1, cycle 5
military press
5x115
3x145
7x165 (supposed to be 160,almost got 8)
60 minutes elliptical, level 5
REALLY REALLY good workout. The reps were flying on the last set. My shoulder was a non-issue, hope it feels good for benching.
Cycling the elliptical intensity and duration must be helping because I feel/look thinner … just tonight my wifey was commenting on how my face looked thinner.
[quote]crankMAN wrote:
Im jealous of the sled!
For your other questions, i dont know,depends on many factors,
Starting weight?
Goal?
Recovery,rest,many factors, also what type of diet?keto,carbs cycling…
Check your email, i send you a nice gift, read this for motivation on weight loss and also check the last page on how to setup your diet![/quote]
thanks, this has been a BIG help; I can relate to what he went through on some levels and I’m only half way through
excuse me,
why set with 10 reps after set of 3-5 reps?
yesterday
wave 3, day 2, cycle 5
squat
4x225
5x265
belt
3x295
6x325 PRRRRR
35 minutes elliptical, level 5
SUPER SUPER good workout. I got in the groove and repped those squats. Maybe could have done 1-2 more but that’s fine. I didn’t even notice the bar weight and the walkout was fine too.
May have helped that I watched some of the movie [b]Power Unlimited[/b] earlier in the day - that got me pumped.
[quote]pal60 wrote:
excuse me,
why set with 10 reps after set of 3-5 reps?[/quote]
To start off, I’m doing Jim Wendler’s 5/3/1.
So depending on what week/wave you’re in, you will do sets of 5,3, and 1 reps. The last, or top set, you do as many reps as you can.
There is an entire thread about it under the Strength Sports forum.
wave 3, day 3, cycle 5
bench
5x185
3x215
3x245
db rows
8x70
10x90
tough, I need to really bring this up
5 minutes elliptical, level 5
blah, yuck, meh just rubbish. I wasn’t ‘feeling’ it but went anyway. I also need to see what I did last time my shoulder felt like this … probably back on page 8 or so.
To top it all off I feel on the bloated side. Tomorrow is supposed to be more beautiful weather, so I plan on dragging my sled until I puke. Figuratively speaking that is.
WEEKEND FUN
Saturday:
3 round circuit:
40lb db lunges
chins
neutral grip push-ups
2 round circuit:
db sldl
db thrusters (hurt my shoulder too much)
db rows
then threw up, sweet
Sunday:
sled dragging around the yard w/ 80lbs
rear shoulder pull
lots of walking lunge trips w/ dbs
woke up this morning with a nice lower back spasm (tight hamstrings??)
I’m going to try to stretch and ice all day, with the intent of doing my last deadlift session of this cycle. I may have to postpone it a couple more days.
Good news is that I weighed in at a sleek 238 Saturday morning!!
I noticed you had shoulder problems. I was having some recently, as was my g/f & training partner.
I found that doing relatively slow controlled cuban presses ( Cracking the Rotator Cuff Conundrum ) to failure, resulted in a HUGE pump in the shoulder girdle. And it really really helped with pain. It was almost like magic.
Try just the bar for how many ever reps you can get, which will probably be around 15.
Shoulder dislocates (How to Squat with Proper Form: The Definitive Guide | StrongLifts) helped too; try and do 50. You get a huge pump, and it relaxes and stretches your shoulders.
Give it a try, maybe.
Nice job on the weight loss! Extra cool because your strength is going up. I’ve gotten a bit big around the gut lately (beer, pizza, wings … etc), and I’ll probably also try and drop some pounds doing 5/3/1.
[quote]goochadamg wrote:
I noticed you had shoulder problems. I was having some recently, as was my g/f & training partner.
I found that doing relatively slow controlled cuban presses ( Cracking the Rotator Cuff Conundrum ) to failure, resulted in a HUGE pump in the shoulder girdle. And it really really helped with pain. It was almost like magic.
Try just the bar for how many ever reps you can get, which will probably be around 15.
Shoulder dislocates (How to Squat with Proper Form: The Definitive Guide | StrongLifts) helped too; try and do 50. You get a huge pump, and it relaxes and stretches your shoulders.
Give it a try, maybe.
Nice job on the weight loss! Extra cool because your strength is going up. I’ve gotten a bit big around the gut lately (beer, pizza, wings … etc), and I’ll probably also try and drop some pounds doing 5/3/1. [/quote]
thanks for the heads up and links; I’ve ‘seen’ people post about Cuban presses but never gave it a thought
deload
wave 4, cycle 5
60 minutes elliptical, level 6 PR!!! 
So here’s the deal. I REALLY wanted to finish the cycle and do deadlifts today. Oh what’s that? I did walking lunges and have extremely tight glutes and hams. So tight that it caused a lower back spasm this morning.
So I’m going to stretch A LOT the next couple days with the hopes of being able to finish the cycle either Wednesday or Friday. Then …
Then I think I’m going into maintenance mode. I know, I know. I really want to lose as much fat as possible before the family vacation in 8 weeks. I’m loving 5/3/1, but I’m finding it more and more difficult to recover each week with all the extra cardio work I’m doing. I’m happy with this decision.
deload
wave 4, cycle 5
Tuesday:
45 min elliptical, level 5
Wednesday:
35 min elliptical, level 6
10 continuous tire drag trips
10 continuous tire drag trips
I jogged-ran a couple trips, but not all of them. That’s my goal though.
wave 4, day 4, cycle 5
deadlift
stretching, foam rolling
3x225
5x275
3x315
belt
2x355 (supposed to do 350)
30 min elliptical, level 6
VERY happy. I could have done 1-2 more reps, but shut it down early. The sets leading up went up quick and easy, so that was a confidence booster.
wave 1, day 1, cycle 6
military
5x95
5x115
5x135
12x145 PR
45 min elliptical, level 5
I was hoping to get 12 and I did. That last rep was a grinder though.
000000000000000000000000
I plan on using the same weight this cycle as last, and really focusing on the cardio. So that’s that.
yesterday
wave 1, day 2, cycle 6
back squat
5x225
5x265
belt
12x295 PR
50 min elliptical, level 5
Feeling GREAT lately. My appetite has increased as well but my clothes continue to loosen up … awesome!
I got 9 reps last cycle with this weight and wanted to beat that number. TBH the last couple reps were grinders. The last rep form broke down some but I persevered.
found this gem of an article by Berardi about cycling cardio
http://www.johnberardi.com/articles/training/cardio_progressions.htm
wave 1, day 3, cycle 6
bench
5x135
5x165
5x195
5x215
30 min elliptical, level 5
couple trips of tire dragging
Well I ‘thought’ my shoulder was feeling better until I got some weight on the bar. I just had no strength. I barely got the 5 reps. Not good. I also forgot my iPod in the car, so that made cardio about as interesting as possible.