Yeah it sucks when life stuff gets in the way. Hopefully you get back to normal soon. Way to get some work in anyway.
Pat, good luck with 5/3/1.
5/3/1 Day 1
Wrote my first week on the board and went at it. I went ahead and calculated my maxes. I haven't dead lifted in months so I took a guess based on how my pulling has felt for cleans. I'm pretty sure I can still pull 300 but I'm not interested in rushing right to it so I called it 250, then calculated my training max (90%).
Mondays - Press, dips, chins, run
Tuesdays - Deadlift, power clean, back extension, hill sprints
Thursday - Bench, Croc Row, dips, run
Friday - Squat, GHR, Box Squat, evening game, outfield. Lots of sprinting.
Week 1, main lift at 65%/75%/85% x 5 reps. Do as many reps as possible on last set.
85 x 5
100 x 5
110 x 9
BW x 8, 6, 6, 6, 6
BW x 3, 3, 3, 3, 2
2,500 meter run. Didn't workout until 2:00 so it was really hot. I was roasting so I bailed on the last 500.
Assistance work should be more like 5 sets of 10 reps but I didn't have my bands at home so I just did 5 sets to failure.
Pretty good first day. Doing some pulling in the morning, followed by sprints. I'm looking into getting a prowler soon as well, or possibly just a sled.
Last edited by Patz; 09-09-2013 at 09:12 PM.
Gameplan looks solid Pat excited to see the strength grow.
Pitiful Bench-Jockey for life
Thanks for the support!
5/3/1 Day 2, in the books..
145 x 5
170 x 5
190 x 9
Power Clean (more of a muscle clean) @ 60%
105, 5 x 10
BW, 5 x 10
5 x 50m
Good, good workout. It's been quite a while since I did touch and go pulling reps. Felt kinda awkward at first. By the 4th set of power cleans I was trashed. I decided not to sprint, but after 5 minutes or so I nutted up and did them. Not the steepest hill but it was plenty for today. I have a steeper one for another day.
Off tomorrow, bench Thursday 🏃
Last edited by Patz; 09-10-2013 at 03:17 PM.
Interesting journal Pat. It's cool to see some guys into Crossfit on here. I haven't been around here lately but I just might fire up a journal again for fun. Good luck on the 5/3/1 template.
Looking forward to your 5/3/1 progress. Looking good so far Pat.
Thanks fellas. So far, so good. Elmx..haven't seen you around in a while. Fire it up and I'll spam it up..lol
Bench Press 65/75/85% - max out last set)
115 x 5
135 x 5
155 x 9
Assistance. 5 sets. 10 reps per set or max reps.
5 x 10 per side
5 sets of 6 reps. Still feeling Monday's dips but they went OK.
2 mile run. ~17 minutes. Faster than I expected. My legs didn't feel real peppy..lol
Last edited by Patz; 09-12-2013 at 10:11 AM.
Hey Pat. In the past, what killed my legs/squats was running the day before a squat/lower body day. Have you thought about tweaking that?
I'm gonna see how it goes. I need to get the runs in for my anxiety control and my 5k is next weekend. It might have been the sprinting tuesday that made me feel a bit flat today. But before I alter my running I'll probably focus on food and water intake a bit more. It's ok but could be better.
What'll be fun is squatting next Friday then going for a 5k PR Saturday morning!
My best in a race is 27:04. I did one in 25:45 a couple years ago on an indoor rubber 1/16 mile track..lol
I'd be happy to PR at all, but under 26:30 would be great and under 26 flat would be amazing. I'm no runner so that would be quite the achievement. It's a very flat course so I'm just gonna set an uncomfortable pace stay with it. The bad thing is, I'll be squatting the day before and softball that night before. We'll just have to see how it goes I guess.
5/3/1 Day 4
160 x 5
185 x 5
210 x 5 (was supposed to be max reps but I forgot. I only had 1 more in the tank though.
115 3 sets of 10 reps
Superset with GHR
Bw 3 sets of 10 reps
I wanted to get 5 sets of each but I slept in a bit after watching the Jets game and git started a tad later than I wanted to. Those high rep box squats were killer. It seems light and WAS light but man it really fatigued my legs and just in-general. I worked up a good sweat. Super sets with GHR didn't help that either.
2 games tonight. Lots of sprinting coming up. Hopefully our first wins too.
I like what I'm seeing Pat...nice job!
Fuck, fight, or hold the light.
Holding it down in a big way man.
You are definitely an active guy lately. Running, lifting, softballing. Keep up the good work.
Thanks fellas! I'm in a good groove.
5/3/1 Week 2
OH Press 70/80/90%
90 x 3
105 x 3
115 x 8
6, 6, 6, 8, 3 (blew my load on that set of 8 I guess..lol)
4, 3, 2, 2, 1 (my chins suck but today was extra sucky)
Good workout as far as fatigue/swoleness goes..lol
Didn't run. Got my 5K coming up Saturday, which will be the day after squats and softball, plus I have deadlifts and power cleans tomorrow. Trying to just keep my legs as fresh as I can. I might go for a mile run or something Wednesday. I dunno.
Speaking of softball..we suck. BAD. Lots of people getting injured, etc. A lot of people think softball is like baseball with lots of standing around, and regardless of what kind of shape they're in they just don't warm up enough or properly for the muscles they're using.. But, slow pitch pretty much means there'll be a live ball on the field for every at-bat. Add the ridiculous custom bats being used and there's LOTS of action for the outfield and lots of opportunities to strain or tear something. And when your team sucks, it's even more busy..lol
Last edited by Patz; 09-17-2013 at 06:02 AM.
Thanks man. I appreciate the support
5/3/1 Week 2, Day 2
160 x 3
180 x 3
205 x 10
125 x 5
125 x 8
125 x 10
125 x 10
125 x 10
Superset w/GHD Back Extension
BW x 10, 10, 10, 10, 10 (the better my form gets, the harder these become..lol)
Another good deadlift day. Form was nice and controlled. I'd forgotten what it feels like to truly max out. I saw stars for a moment.
Went with a bit more weight and less reps on the Power Clean at first then just decided to do sets of 10, although I did break them into sets of 5 with about 30 seconds rest. They really wiped me out.
Yeah those DLs look pretty easy for you. Though if you saw stars you apparently pushed it til it wasn't easy anymore.
Lol..yeah I was thinking I might be like that kid in the video that does a 1rm pull, drops it, takes one step and passes out and hits his head on the dumbbell set.
5/3/1 Week 2 Day 3
125 x 3
145 x 3
160 x 10 (really?)
Croc Row (each arm, max out)
45 x 12, 15, 15, 15, 12
Dips (max out)
6, 6, 6, 4, 6.5 (ha)
That's about it. Surprisingly exhausting. I've also come to realize after my deadlift and bench sessions that I'm probably limiting my performance with all the warm-up sets I normally do. I never expected to rep 160 for 10 today, yet, my warm up sets and working sets were much smaller. I need to keep that in mind. 5 reps at every 20lb interval probably wasn't my best plan over the past 9 years.
No running again. Got legs tomorrow, followed by softball then my 5K race bright and early Saturday morning. My pre race prep consists of eating a little bit of sugar and drinking as little as possible the evening before and morning of, purely because I end up having to pee before the race and EVERYONE is trying to shit before the race. If you can even get a stall or urinal it still is brutally smelly in there. I don't know why people get so nervous over 3 miles and a free t-shirt. The low fluids for me aren't a big deal because it's a frickin' 3 mile run. By the time I feel warmed up it's halfway over anyway. I love when people are sucking down a gel pack or dramatically getting water at the aid station. It's funny that they even HAVE aid stations at 5K's..lol. And for that statement, I'll probably cramp up.
And to finish it off. Our weekly "who is going to make it to the softball game Friday email from our player/coach. Comedy..
Our next day of torture is almost upon us. Just need to know who will be available to stand on the field so the other team can hit softballs everywhere except where we are standing.
Last edited by Patz; 09-19-2013 at 06:04 AM.