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Jack's 5-3-1 Log

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

  1. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    6/14/11 30 seconds of exercise and30 seconds rest for five rounds of

    Sandbag bear hug squats
    Sandbag press
    Pullups
    Planks
    Jump rope
    Db swings. 45 pound db

    One minute rest between rounds

    Reps were

    11, 12,5,30 seconds,76 turns, 13
    12,12,5,30,74,14
    12,12,4,30,72,14
    9,9,3,30,60,10,
    9.9.4.30,70.10

    94 in the gym. Came close to vomiting
     
    Last edited: Jun 15, 2011
  2. Eyescream

    Eyescream hates you

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    Jan 15, 2002

  3. BCR

    BCR BIGASS!!!!

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    Dec 8, 2002
    New Hampshire
    Awesome!

    I like that a lot Jack.
     
  4. proactive

    proactive

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    Feb 15, 2004
    FL
    +1 for tracking your reps during all that. Nice work, Jack.
     
  5. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    Thanks fellas


    I write them down on my thirty second breaks. With it being so hot my log book is a mess from all the sweat that gets on it.
     
  6. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    6/15/11. 2x(7 minute run+ 2,5 minute walk +3 minute run+ 2 minutevwalk)


    Used normal running shoes
     
  7. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    6/16/11. Thirty seconds on and thirt seconds rest of sandbag step ups for five rounds One minute rest.

    Thirty seconds reps and thirty seconds rest for five rounds of sandbag floor press. One minute rest.


    Thirty seconds reps and thirty seconds rest for five rounds of inverted rows. One minute rest.


    Thirty seconds reps and thirty seconds rest for five rounds of hollow rocks. One minute rest.


    Thirty seconds reps and thirty seconds rest for five rounds of jump rope One minute rest.


    Thirty seconds reps and thirty seconds rest for five rounds of sandbag fshouldering.




    Reps went step ups. 4.5, 5,5,5,5
    Floor press 15,16,15,15,15
    Inverted rows. 12,9,8,7,7
    Hollow rocks 17,17,13,11,11
    Jump rrope. 64,68,66,68,66
    Sand bag shoulder. 8,8,5,5,6

    I got a glute cramp during the floor presses couldn't stretch it out.
     
  8. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    6/18/11. Press 85x5. 95x5. 107.5 x5
    Squat b135x5. 165x5195x5. 215x6
    Bp. 135x5. 155x5. 175x5
    Dl. 225x5. 265x5. 305x5. 3)45x6


    Finally my back is feeling good enough to strength train. Thought I'd start back easy. But this proved much more difficult than it should have been.
     
  9. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    3/19. Ten minute run five minute walk ten minute run
     
  10. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    6/21/11. Magic 50 with 45 lb db in 17:51


    Yikes, there really is no good reason not to do this in under 15 minutes.
     
  11. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    6/23/11. 15 minute run 5 minute walk. 5 minute run 5 minute walk
     
  12. Eyescream

    Eyescream hates you

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    Jan 15, 2002
    Good man. So what's your plan? You just doing whatever seems fun on a given day?
     
  13. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    My plan is to run twice weekly. I am building up to a half hour run with my own concocted old man plan. I will do other conditioning twice weekly. Strength train once weekly.
     
  14. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    Last edited: Jun 24, 2011
  15. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    6/27/11. Strength day

    Press. 90x3. 100x3. 115x4
    Squat. 135x5 185x3 205x3. 225x3
    BP. 95x5. 140x3. 160x3. 180x4
    DL 135 x 5 225x4. 285x3. 325x3. 365x3


    I really suck at this strength stuff after some time off. I thought I was starting up again really light, but I underestimated my suckiness.
     
    Last edited: Jun 27, 2011
  16. Eyescream

    Eyescream hates you

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    Jan 15, 2002
    If it makes you feel any better your deadlift is just about three times what mine is right now. :supergrin:
     
  17. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    Thanks, I'm a proud member of the 100-200-300 club:rofl:
     
  18. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
  19. California Jack

    California Jack Millennium Member

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    Aug 2, 1999