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Jack's 5-3-1 Log

Discussion in 'Strength & Conditioning' started by California Jack, Mar 2, 2011.


  1. BradD

    BradD
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    Hang in there CJ. I know from experience how discouraging it is to work around an injury. You've been doing this stuff long enough that you've undoubtedly been here before and will come back strong.
     

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  2. California Jack

    California Jack
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    3/19/11. Press 45x5 105x5 120x3 132.5x7 70x10x10x10x10x10
    DL 135x3 186x2 205x1 225x1 235x1
    Rollouts+wide grip pull ups bwx4x3x3x3x3
     

  3. California Jack

    California Jack
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    3/24/11. BP 95x5, 135x5, 155x5, 175x5, 195x6, 107.5x10x10x10x10x10
    Front squat 95x5, 135x4, 185x3, 205x2, 225x1
    Db row 80x10x10x10x10x10
     
  4. California Jack

    California Jack
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    5/5/11. Twenty minutes barefoot on treadmill.
     
  5. California Jack

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    5/9/11. 30 minutes of alternating 1 minute running and 1minute walking.

    2x60 second planks
     
  6. California Jack

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    5/11/11. 3x0.5 mile intervals with 2 minute walk for recovery.
     
  7. California Jack

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    5/13/11. 2 minutes running and one minute walking for fifteen minutes followed by one minute running one minute walking for fifteen minutes.


    During final run I experienced some pretty bad pain in my left calf.
     
  8. Eyescream

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    Think it's just adjustment difficulties to your new running style or did you tweak something?
     
  9. California Jack

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    I think it is muscular due to the minimal shoe running style.
     
    #29 California Jack, May 13, 2011
    Last edited: May 14, 2011
  10. Eyescream

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    Aside from that, how do you like it?
     
  11. California Jack

    California Jack
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    Well, I am not sure. It is fun to try something new. I guess I find it intriguing. That is motivational for me. I used to like running a lot but it bothered my ITB. So, if I can get adjusted and fit enough to be able to run, I should really enjoy this.

    I plan on running thrice weekly, lift twice weekly with a met con following.
     
  12. BradD

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    Did you run heel-toe before? If so, then I could see some serious calf pain just from going to a forefoot style. I remember experiencing that, and I was wearing shoes.
     
    #32 BradD, May 14, 2011
    Last edited: May 14, 2011
  13. California Jack

    California Jack
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    Yeah, I'm sure I was a heel striker. I think you're right.
     
  14. California Jack

    California Jack
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    5/14/11

    Squat 135x5. 185x2x2x2x2x2x2
    SLDL 185x2x2x2
    Bp 135x5. 155x5. 175x5x5x5

    Lifted easy weights to see how my back was doing
     
  15. California Jack

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    5/16/11. Started a new program. I'll put a link to it sometime. It is 30 seconds of work with 30 seconds rest for five sets of six different exercises. One minute rest between different exercises. Count reps. Today I did:

    Goblet squats 45x16x16x14x13x13
    Sand bag press x13x9x4x5x5
    Pullups bw x5x4x3x3x3
    Planks 5 sets
    Box jumpsx8x7x5x8x9
    DB Swings 45x11x7x5x6x4

    On box jumps my calf caused excess pain again on the third set. I switched to unweighted step ups.

    I am in such pathetic condition I had to break up four db swings over thirty seconds.
     
    #35 California Jack, May 16, 2011
    Last edited: May 16, 2011
  16. California Jack

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    5/17/11 thirty minutes on treadmill. Walking and running.
     
  17. California Jack

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    Five rounds of as many reps as possible in thirty seconds followed by thirty seconds of rest for five rounds of

    DL 185#
    bw dips
    Bent row 135#
    sit-ups
    Jump rope
    Jumping jacks

    Didn't bring my log in so I can't post reps.
     
  18. California Jack

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    5/22/11 planned workout. 6 rounds of two minutes running plus one minute walking than six rounds of one minute running and one minute walking.

    Actual workout was. 6rounds of 2 minutes running +1 minute walking plus 3 rounds of 1 minute running and 1 minute walking followed By 7 minutes of limping home

    I'm starting to worry about my decision to go with minimal shoes.
     
  19. Eyescream

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    I wish I could offer some insight. I recall there were a couple people here that were into them, though. For some reason I think one of them was strangepork. Might wanna shoot him a PM.
     
  20. California Jack

    California Jack
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    Might do that. Thanks.