Jack's 5-3-1 Log

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


  1. :patriot:
     

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  2. BCR

    BCR BIGASS!!!!

    Thats good stuff right there!
     

  3. California Jack

    Millennium Member

    5/26/11 amrap 1 pull up 3 pushups 5 squats in 20 minutes. 30 rounds

    1 minute rest

    30 second jump rope 30 seconds rest for 5 rounds

    1 minute rest

    30 seconds hollow rocks 30 seconds rest for 5 rounds
     
    #43 California Jack, May 26, 2011
    Last edited: May 26, 2011
  4. California Jack

    Millennium Member

    You wouldn't say that if I posted my reps!
     
  5. California Jack

    Millennium Member

    5/27/11. Eight cycles of two minutes running plus one minute walking followed by three cycles of alternating running and walking for one minute each.


    I wore my normal running shoes. While I suffered some calf pain, it was not debilitating. I do not know what this mean. Am I getting better? Is the problem the minimal shoes? I can't make a conclusion.
     
    #45 California Jack, May 27, 2011
    Last edited: May 27, 2011
  6. You may need time to adjust. Doing plyometrics on top of switching your running style is a big change IMO.

    ETA: That said, some people simply don't like minimal shoes. They aren't right for everyone.
     
    #46 proactive, May 27, 2011
    Last edited: May 27, 2011
  7. California Jack

    Millennium Member

    I'm gonna give it more time. I have a 5k in a month so I will train in both normal shoes and minimals.
     
  8. California Jack

    Millennium Member

    5/28/11 thirty second work intervals thirty second rest for five sets each of:

    Lunges 95 pounds
    Press 95 pounds
    Bent rows 95 pounds
    Planks
    Jump rope
    Sprints


    Lunges became bodyweight lingoes. Some muscle in my left leg objected to weighted lunges. Press became a push press. Sprints slowed to jogs.
     
  9. California Jack

    Millennium Member

    5/29/11 9 cycles of two minutes running plus one minute walking followed by 2 cycles of alternating running and walking for one minute each.

    Used normal running shoes and experienced no lower leg pain.
     
    #49 California Jack, May 30, 2011
    Last edited: May 30, 2011
  10. California Jack

    Millennium Member

    5/30/11. Holiday fun!!! Carry, Run, and Press in 23:47

    I will do this again on July Fourth.
     
  11. California Jack

    Millennium Member

    6/2/11. Ten cycles of two minutes running and one minute walking


    Wore regular running shoes and no calf pain.
     
    #52 California Jack, Jun 2, 2011
    Last edited: Jun 4, 2011
  12. California Jack

    Millennium Member

    6/3/11. Unknown period of walking and jogging in my minimal shoes. I do know that I jogged the uphills for a total of 4.5 minutes. At the end I jogged 5.5 minutes continuously to get a total of 10 minutes of jogging in. I concentrated on mid foot to ball of foot strikes. My calfs feel fine.
     
    #53 California Jack, Jun 3, 2011
    Last edited: Jun 3, 2011
  13. California Jack

    Millennium Member

    6/4/11. 5 rounds of 30 seconds of dlx225, bw dips, bw inverted row, sit-ups, jump rope, jumping jacks with 30 seconds rest between exercises and one minute rest between rounds.
     
  14. California Jack

    Millennium Member

    6/5/11 six cycles of four minutes running and two minutes walking
     
  15. California Jack

    Millennium Member

    6/6/11 five thirty second intervals with thirty second rest of 45 pound goblet squats, sandbag press, pull ups, planks, 45 pound db swings and sprinting.

    I could only make it through two rounds of running. Calf pain.
     
  16. California Jack

    Millennium Member

    6/8/11 running rounds of 5, 4, 4, 4, 3 minutes with two minute walking periods.:crying:
     
  17. California Jack

    Millennium Member

    6/11/11. Five rounds of thirty seconds of as many reps as possible followed by thirty seconds of rest of:

    Dl. 185
    Pushups
    Br x 185
    Situps
    Jump rope
    Step ups


    Too hot and humid in my gym. Didn't make it past two rounds of jump rope. I suck!
     
  18. California Jack

    Millennium Member

    6/22/11. Four cycles of five minutes running and two minutes walking
     
  19. California Jack

    Millennium Member

    6/13/11 minimum shoe day. Ten minutes of slow jogging twenty minutes of walking. Calf pain returned.
     

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