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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

    5,264
    0
    Aug 2, 1999
    8/19/11 BP. 45x5 95x5 135x5 155x5 170x8
    DL 135x5 225x5 265x5 305x8

    Four rounds of 10 pushups, 35# pair db swings, 10 inverted rows, 30 second planks, 60 second rest

    11:30
     
    Last edited: Aug 20, 2011
  2. BradD

    BradD

    7,641
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    Jun 22, 2000
    KY
    What is your current plan? 5/3/1 with a conditioning finisher and conditioning workouts on some of the over days?

    Sent from my DROIDX
     


  3. California Jack

    California Jack Millennium Member

    5,264
    0
    Aug 2, 1999
    Yeah, that's about it Brad. 5/3/1 twice weekly. My finisher on those days are related to the lifts I did on that day. Kinda like doing the boring but big version with the accessory stuff done at a fast pace, kinda.

    I run twice weekly and do dome other met con as life permits.

    A while back I had some weird back/hip/sacra iliac pain accompanied by my left nut hurting. I stayed away from the weights for a while. I feel better now, but I certainly have become a weakling. However, conditioning has become my priority.
     
    Last edited: Aug 20, 2011
  4. BradD

    BradD

    7,641
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    Jun 22, 2000
    KY
    Pretty cool, except that nut thing.

    Hey, watch out! You said met con. You will be mistaken for a CFer. :rofl: Next, we'll be hearing about virtuosity and will have to break out some CF cartoons.

    Sent from my DROIDX
     
  5. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    8 / 21 / 11. Ran a route I will for now on call the hospital loop.

    I did three minute warmup walk

    Hospital loop in 25:59

    Three minute cool down walk.
     
  6. BradD

    BradD

    7,641
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    Jun 22, 2000
    KY
    Hospital loop. Does that indicate that the loop is around a hospital or that it might put you in the hospital if you're not careful?

    Hey, did I tell you about the time I came to OKC to investigate massively corroding steel in one of the hospital crawlspaces? Was great fun.
     
  7. California Jack

    California Jack Millennium Member

    5,264
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    Aug 2, 1999
    A loop from my house around a hospital an back
    Yeah, you tould me about that once before, but I do not rememerbyou findins.
     
  8. California Jack

    California Jack Millennium Member

    5,264
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    Aug 2, 1999
    8/23/11. Thirty minutes on treadmill @ 2% incline. Ran 2.75 miles.

    First treadmill goal is to get over three miles in thirty minutes.
     
  9. BradD

    BradD

    7,641
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    Jun 22, 2000
    KY
    I forgot the name of the hospital, but it had a crawlspace about 4 ft high, and about 6 in. of standing water. The composite beams were coated with old asbestos, probably from the 70s. That stuff holds water up against the steel, so many of the beams were rusted through the web and had perhaps half the bottom flange gone. Because of the asbestos, we had to wear these crazy looking suits. They somehow got rid of the water and we added a bunch of new steel beams beside the corroded ones. I bet it was fun installing those!!

    Sent from my DROIDX
     
  10. BCR

    BCR BIGASS!!!!

    2,827
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    Dec 8, 2002
    New Hampshire
    Ah yes.

    I love the "old school". :supergrin:
     
  11. California Jack

    California Jack Millennium Member

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    0
    Aug 2, 1999
    8/24/11. Press 45x5. 100x3. 115x3. 125x6
    Sq. 95x5 135x4. 175x3. 195x3. 225x7

    Four rounds for time db press 35x10, sq 95x10, band pulldownsx10, cronchesx10, 100 rope turns, 60 second rest

    In 14:38


    Shoul have done five rounds without the rest period.
     
  12. California Jack

    California Jack Millennium Member

    5,264
    0
    Aug 2, 1999
    8/26/11 20 minutes of intervals on treadmill
     
    Last edited: Aug 25, 2011
  13. California Jack

    California Jack Millennium Member

    5,264
    0
    Aug 2, 1999
    8/28/11. BP 45x5 95x4. 140x3. 160x3. 180x8
    DL 135x5. 225x4. 240x3. 285x3. 335x8

    5 rounds for time of (bw dipsx3, br 135x10, rolloutsx2, sldl 185x10, rest 60 sec)

    In 16:56
     
  14. California Jack

    California Jack Millennium Member

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    Aug 2, 1999
    8/31/11. 30 minutes in treadmill 2percent incline 3.03 miles.
     
    Last edited: Sep 1, 2011
  15. BradD

    BradD

    7,641
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    KY
    3.03 milled? Svenn, step away from the computer right now. Nothing to see here. :rofl:

    Sent from my DROIDX
     
    Last edited: Sep 1, 2011
  16. California Jack

    California Jack Millennium Member

    5,264
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    Aug 2, 1999
  17. California Jack

    California Jack Millennium Member

    5,264
    0
    Aug 2, 1999
  18. California Jack

    California Jack Millennium Member

    5,264
    0
    Aug 2, 1999
    9/2/11 press. 45x5. 105x5. 120x3. 132.5x6
    Squat. 135x5 185x5 210x3. 235x7

    For time 50 95 pound front squats, 50 pushups, 50 135 pound bent rows, 50 sit-ups

    In 17:33


    Was supposed to do 500 turns of jump rope but was too spent.
     
    Last edited: Sep 2, 2011
  19. BradD

    BradD

    7,641
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    Jun 22, 2000
    KY
    I like your conditioning workout. Is that a CalJackFit original?

    Sent from my DROIDX