HAHA..man those things are no joke.
70 x 5
90 x 5
110 x 5
Found out today that my 500m isn't quite 500m..lol. Gonna have to adjust my loop..lol
Actually..I think it was 470m, which would be about 2800. I guess I can scrounge up a couple hundred more to even it out.
Last edited by Patz; 10-01-2013 at 02:42 PM.
5/3/1 Deload, Day 4
90 x 5
120 x 5
145 x 5
Got 'em all in for the week and headed out of town in the morning. That's it. Month 1 is in the books. I've enjoyed 5/3/1 thus far and am pretty surprised at what I've done. I think the set/rep scheme alone has shown me I'm capable of much more than I initially thought.
It is great you're surprising yourself, great feeling. Keep it up. Nice running too, I need to get more of that in on my own time.
Deload..what is deload..? Nice sessions Pat its great to feel and be stronger than you thought you were keep it up man.
Pitiful Bench-Jockey for life
Surprisingly none of us know how to deload properly haha.
Fuck, fight, or hold the light.
I can't deload - never really felt like it did much for me///some people react differently- perhaps you will benefit more than I. Props to you for completing your first month of 5/3/1!
Welp..there went two weeks worth of workouts posted..lol. At least the site's back to normal.
My backand hips were aching yesterday so I hit it with the roller and lacrosse ball and I think I overdid it. It was throbbing this morning, and since I was supposed to run I only did the squat portion of my 5/3/1 workout. I wasn't expecting to even make it through but I tightened up and it actually went pretty well.
205 x 3
215 x 3
230 x 7 (not too bad, considering. Had a couple more in me but I'm always afraid I'll pass out..lol)
Easy 5K program.. 4 mile run with 1 minute walking every 4 minutes of running. Felt great. The temperature is perfect out too, so I had good stamina despite my back really, really starting to get uncomfortable. A hot bath and 800mg IBP has it feeling decent now.
Last edited by Patz; 10-19-2013 at 01:23 PM.
5/3/1 Cycle 2, Week 3, Day 1
100 x 5
115 x 3
130 x 4 (was hoping for more, but I didn't feel quite full strength. I"ll take it though)
Dips (superset with chins and GHD situps)
BW x 6, 6, 6, 6, 6
Chins (3/4" and 1/2" band assist)
6, 6, 6, 5, 5
BW x 8, 8, 8, 8, 8
Easy 5K program. Week 3, Day 1
30 min run, walk 1 minute every 4 minutes. Covered 3.1 miles
Pretty good day. the run was tougher than I expected. I felt like I was running hard but but the pace calculator said I was about a 9:30 mile, which really pissed me off. But I guess it changes constantly because I just did the math and I did a 5K in 30 minutes with 6 minutes of walking. that explains why I'm really f'n tired. I'm not too sure where I'd have been if I'd kept running, although the pace I was running at was pretty difficult to keep up. I think this program is working.
Up ,next..grass mowning.
Tomorrow is deadlift/power cleans.
Last edited by Patz; 10-21-2013 at 09:18 PM.
5/3/1 cycle 2, Week 3, workout 2 (I love typing all that..lol)
175 x 5
200 x 3
225 x 10
My form on dadlift has improved drastically, which is why I really don't care to be so far below my capabilities.)
BW + 1/2" band x 8, 8, 8, 8, 8 (I also wrapped the band around each fist to increase tension)
3 x 5 @ 140 (form Improving here as well)
Feelin pretty good, although I did hit myself in the eyeball yesterday while mowing grass. I went and found my goggles after that. Vision was a little blurry all evening but this morning it's pretty much back to normal and the pain is mostly gone. I usually don't wear goggles until I do trimming, but I learned my lesson. I'll probably forget about it by next mowing season though..LOL
Eventually. It's improved but it might still suck..lol. I usually have my phone playing Spotify so grabbing it to record seems like a daunting effort most of the time. What I'm noticing is that I'm pulling back into me like I should be and my shins are always bruised. I've never really consistently had bruised shins before recently. I always ended up pulling an inch or two out from my shins.
Had to bump up bench day to today instead of tomorrow. We're having a Halloween party and I need to my my gym stuff out of the way tomorrow night, which means tomorrow I get to squat at 95% a day early, then run the 8 x 400's I didn't have time for this morning, THEN do a 4+ mile run at 6am Saturday after Friday's squats and softball..LOL Wonderfulz.
Bench Press (85/90/95%)
140 x 5
155 x 3
175 x 9 (PR)
50 x 12, 12, 12, 12, 12
BW x 6, 6, 6, 6, 6
Last edited by Patz; 10-23-2013 at 06:33 AM.
190 x 5
215 x 3
240 x 9 (PR)
Had a couple more reps of 240 in me but I was getting wobbly..lol. This is a true PR. My true 1RM I used to calculate this 5/3/1 is 285, which is +5 on my all time 1RM (280) so I've made significant progress here. A 1RM calculator says I'm in the 320 range. Pretty cool.
GHR (band assisted)
BW x 8, 8
Easy 5K program.
8 x 400m intervals at about -15 seconds of 1/4 mile pace. I was really hoofing it this morning despite it being after squats a day early and 40 degrees out. These things are killin me though, and next week I do 10, then 12 the week after. Gonna be tough!
Staying in the driver's seat Patz, good job.
175 for 9 on bench sounds great, as does your squat rep PR. Is your softball team any better yet?
Solid work on that last set of squats. Making big steps! I used to run a 400m in 48.95 when I competed in track. 400m, regardless of pace, is a pain.
Thanks for the read fellas. Strength is coming along nicely and I am REALLY enjoying 5/3/1. I'm in the most consistent groove ever. I haven't missed a single workout in 2 months. 👍
Our team finished Friday at 0-15-1. Yes, we still sucked. I did go 4/4 though, so it was a personal victory..LOL
1 mile run. 7:53. I have 8 complete stop/start turns so I think I might be closer to 7:35 or so. Still, it's my fastest mile to date.
5/3/1 Cycle 2, Week 4 (deload), Day 1
50 x 5
70 x 5
80 x 5
Easy 5K program. Week 4, Day 1.
30 minute run. 3.6 miles. Pushed the pace today and it was really tough..and cold..lol
My gym area was turned into a haunted house for our family get together Saturday. Had to take down skeletons and spiders this morning to get in the rack..lol. You can see me with shredded abs, my power rack, and my whiteboard.
Is that a child next to you or are you 7' tall? 3.6 miles in 30 minutes seems like a pretty good pace to me.
Paul, that's my 7 year old BUT..when you put on the costume you immediately hulk out to 8'3".
Still in deload week. Did deadlifts up to 140 and a couple sets of back extension yesterday then nothing. Today I was due for 10 x 400m intervals but it was pissing down the rain. If it rains again tomorrow I'm gonna do it anyway..lol
Last edited by Patz; 10-31-2013 at 06:56 AM.
Nice job lately Pat. Keep it up.
Fuck, fight, or hold the light.
10 x 400m intervals
Man these suck, but I can feel them working. Saturday will be a slow 5 miler. I've never tried to run 5, but I don't think it'll be a problem. I've only not done it because I never saw much reason to run more than 3 miles unless I'm being chased..lol