#1
·
Mar 3, 2011
I have spent the last six months screwing around. I am going to commit myself to one full year of 5-3-1. Mostly I will do twice weekly. So, today is Day 1, Wave 1.
3/2/11. CGBP 45x8, 95x5, 135x5, 160x5, 180x10, 105x10x10x10x10x10
Squat 135x5, 175x5, 200x5, 230x9
Db row 80x10x10x10
I experimented with lower bar squats. They hurt my Achilles. Not sure I like that. May return to oly squats.
I will be sore. Looking forward to DL day Saturday.
#154
·
Sep 18, 2011
9/18/11 BP. 95x5. 145x3. 165x3. 185x9
Dl z135x5. 225x4. 255x3. 295x3. 335x7
5 rounds of 11 pushups, bent row135x10, rolloutsx3, db swing 60x10, 60 second rest
In 14:00
#156
·
Sep 21, 2011
9/21/11. Press 45x5. 100x3. 115x3 130x6
Squat 95x5 135x4 180x3 205x3 230x6
That's all. Was not into it today.
#157
·
Sep 25, 2011
9/24/11. Squat. 45x5 95x5 135x5. 175x20
Dips bw x 9,9,9
BR 155 x 12,12,12
Weighted sit-ups 25 x 15x15x15
SLDL 155x15
Pullups bw x 1
#159
·
Sep 28, 2011
9/27/11 35 minute walk. I was unmotivated and it was an absolutely beautiful day. Was the best I could do.
#160
·
Sep 30, 2011
9/29/11. Squat. 45x5 135x4. 185x3 225x2. 235x2x2x2x2x2
bp. 135x5. 185 x3. 205x2x2 185x2x2x2x2
Rolloutsx2x2x2
Band face pulls x10x10x10
#161
·
Oct 2, 2011
10/1/11 dips bwx5x5x5x5x5
Dl 135x5 225x5 295x5 355x5
Fs 95x5 135x4 185x3x3x3
Band rear delta flys x5x5x5
#162
·
Oct 6, 2011
10/5/11. Bp 95x5 135x5 185x5x5x5
Fs 95x5 145x5 185x5x5x5
Br 135x5 155x5 175x5x5x5
Rolloutsx3x3
#164
·
Oct 8, 2011
(Edited)
5/8/11. DL. 135x5. 225x5. 295x5. 365x5
Dips bwx6x6x6x6x6
Power Shrug 225x8. 245x8. 265x8
Band rear delt flyes x6x6x6
Plank
Side plank
#166
·
Oct 11, 2011
10/11/12. 3 minute treadmill barefoot jog
27 minute treadmill run
#167
·
Oct 14, 2011
10/13/11 bP 95x5 145x5 190x5x5x5
FS 95x5 145x5 190x5x5x5
BR. 135x5 155x5 180x5x5x5
Rollouts bwx3x3x1
#168
·
Oct 15, 2011
10/15/11 4 minutes barefoot on treadmill
Twenty minutes on treadmill alternating one minute easy one minute hard
#169
·
Oct 17, 2011
(Edited)
3/16/11. 4:30 barefoot jog on treadmill
Dl 135x5. 225x5. 315x5. 375x5
Dips bwx7 x7x7x7x7
Power shrugs 275x8x8x8
Rear delta band flyesx7x7x7
Planks
Side planks
#170
·
Oct 17, 2011
10/17/11. 5 minute barefoot treadmill jog one mile treadmill run for time 8:24
4minute rest
2000m C2 row for time in 8:10
#172
·
Oct 20, 2011
10/19/11 bench 95x5 145x5 195x5x5x5
Bent row 135x5 165x5 185x5x5x5
Front squat 95x5 145x5 195x5x5x5
Rollouts x3x3x3
#173
·
Oct 21, 2011
10/20/11. 5:30 barefoot treadmill jog
4x400m intervals on treadmill
#174
·
Oct 24, 2011
10/23/11 DL 135x5 225x5 315x5 385x5
Dips bwx8x8x8x8x8
Power shrug 285x8x8x8x8
Reverse delta flys x 8x8x8
Planks and side planks
#175
·
Oct 25, 2011
10/23/11. 6 minutes barefoot treadmill
8x400m C2 intervals with 60 second slow row recovery
#176
·
Oct 25, 2011
Good pulling there Jack.
Looks like its coming back for both of us.
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