Thanksgiving

This Thanksgiving, I have many things for which to be thankful - my wonderful family, great friends, health, a mortgage check that doesn't bounce, and a good job that puts food on my family's table.  Among those things, I am also very grateful for a website I frequent, Training Anarchy.

That's inaccurate, however.  The website is merely a forum.  There is no running blog, no list of informative articles or links, no great exercise program that helps cut 30 pounds in 30 days.  Training Anarchy - "TA" to most of us - is merely a shell.  The shell, however, contains the people who are most responsible for rejuvenation in the weight room the past two years.

I learned to love lifting weights in high school, while training for football.  I continued most of college, but never really learned much about program design or proper technique.  I mostly trained my upper body, while running for my legs.  (If you don't know, this is ridiculous concept.)  When I did squat, my form was pretty awful.

By the time 2007 rolled around, I hadn't lifted heavy weights in years.  We joined the Y and I jumped back into the weight room, starting with a program the trainer mapped out for me.  An orthopedist had told me to never squat again, but I cheated and did some body weight work.  I started reading Mens Health, joined the online forums there, and purchased The New Rules of Lifting.

It was a start.

But then I found TA and the people who reside there.  This website, while somewhat diverse, is generally straightforward in its theory of training.  That theory can be summarized as follows:

1.  Lift Heavy Things - When you train, train heavy.  Learn the lifts correctly, and use as much weight as you can for the given lifts, always striving to add weight ot the bar.

2.  Don't Lift "Fancy" - The basic barbell movements will do.  Learn to squat, deadlift, bench, press, and power clean.  Read Starting Strength, and evolve from there.  Do chins and pulls and rolls.  These basic exercises have added mass and strength to lifters for years, and they still should be the foundation of any program.

3.  Lift for Fun - There's nothing wrong with throwing in fun stuff.  Some people like to train biceps.  (For me, they're right behind shoulders in things I really enjoy training.)  There is nothing wrong with curls.  Just don't make them the focus of your training.

4.  Eat Healthy - This is not about following Intermittent Fasting (although I am at the moment), the South Beach Diet, Atkins, or any of the other good and bad diets out there.  It's not about eating clean.  It's about eating healthy, and deep down, we all know what this is.  If you want to lose weight, reduce the calories (and maybe up the protein).  If you want to gain weight, up the calories, even if that means eating more of less-than-ideal foods.  Big Macs can make your squat go up. 

5.  Do Other Things - Some people on TA have complicated cardio plans, but not many.  Some bike, some row, some run, some play a lot of sports.  Just do something other than lifting sometimes.

I've slowly learned these things over the past two years at TA.  I haven't always done them all right - I haven't always followed the eating rules, for instance, but that's my current kick - but slowly I've made these philosophies my own.

Today, I am still 225 pounds (and dropping), but I now have a 300-lb. bench, a 325-lb. squat, and a 480-lb. deadlift.  I can press 175 lbs. over my head.  I am leaner than I have been since I was married, and am closing in on that despite being heavier.  I look dramatically different.  I am more mobile and athletic.  I don't grunt and groan while putting on my socks, or playing with my kids, or doing much of anything else. 

Today, I am strong.  I am healthy.  I can't wait to get to the gym.

And for all of this, I am thankful to my friends at TA.

Log - Sat., 11/20/10

Weight:  225.2 lbs.

That's better!

Workout:

(~3:00 rest)

squat, 225 - 3x5
press, 125 - 3x5
power clean, 155 - 3x5
chin-up, BW - 3x5

Comments:

The deadlift volume on the 10x3 program was killing me.  With RDLs considered, I was doing 60 heavy reps per week.  That was fine last time I did the program and my worksets were 275 for deadlifts and, I believe, 225 for RDLs, but at the weights I can move now, it just wasn't workable.  My back was permanently fried and I felt ground down.  Of course, on a diet, I cannot eat to recover. 

Someone on TA suggested that you should lift for strength, eat for body fat (diet, gain, etc.).  Of course, many people have said very similar things, but I decided to switch things up and see what happens.  So, this is basically a Starting-Strength-inspired program.  I'll increase the weight when I can do all sets with perfect form, but I know there will be a limit to that.  My press can move up right now for sure.  Squats and cleans need a little more work.  The chin-ups needs a good bit, but continue to improve.

Log - Tues., 11/16/10 and Wed., 11/17/10

Tuesday Workout:

boxing

heavy bag work, 6x3:00
speed bag work, 3x3:00

Wednesday Workout:

weights - 10x3 for Fat Loss

deadlift, 370 - 10x3
chin-up, BW - 10x2
front squat, 190 - 3x3, 135 - 7x3*
dip, BW+70 - 3x3, BW+50 - 7x3*

* This workout drained me.  On the front squats, my form was ridiculous on the heavy weight.  It had been bad anyway, so this was a wake-up call to adjust it before a movement pattern became fixed.  As to the dips, I simply guessed too high when selecting an appropriate weight.  I think 275 is just about right.

Log - Mon., 11/15/10

Weight:  229.4 lbs.

Well, that's terribly disappointing.  I don't think the refeed went quite right, and with so much company in town, I cheated a bit, and it cost me more than I thought it would.  Back to strict for awhile.

Workout:

boxing

jumping rope, 3x3:00
heavy bag work, 4x3:00
speed bag work, 3x3:00

Log - Sat., 11/13/10

Workout:

weights - 10x3 for Fat Loss

(all 10x3, :40 rest)

squat, 185 - 10x3
BB row, 185 - 10x3
RDL, 315 - 10x3
Press, 115 - 10x3

walking

20:00, 1.5 incline, 3.2 speed

Log - Wed., 11/10/10

Workout:

running

3.47 miles, ~ 34:00.

Comments:

We're switching my schedule around now so that I get up with the kids, and then train after they go to bed.  It makes the food issues trickier, but I otherwise don't mind at all.  Last night was my first night's training session, and it felt great.  It had been a clear, cold night, but by the time I got out on the quiet neighborhood streets (around 9:00), a fog had rolled in.  The overall effect was dark and spooky, yet fresh and clean - the perfect fall night for a run.  I took it very easy, and just ran for the fun of it, and am glad that I did.

Log - Tues., 11/9/10

Workout:

boxing

jumping rope, 3x3:00
heavy bag work, 4x3:00
speed bag work, 3x3:00

Log - Mon., 11/8/10

Weight:  230.2 lbs.

That's disappointing, but there are too many things in flux to worry about it yet.  I'm going to stick with the plan for a month, and see where we are.

Workout:

weights - 10x3 for Fat Loss

(all :40 rest)
deadlift, 360 - 10x3
chin-up, BW - 10x2
front squat, 185 - 10x3
dips, BW+45 - 10x3

walking
15:00, 1.5 incline, 3.2 speed

Comments:

My body is already adapting to this type of training remarkably well.  Today's workout - with less rest and more intense dips - was easier than last week's.  The dips are still too light, but that's a good problem to have.

Log - Fri., 11/5/10

Workout:

weights - 10x3 for Fat Loss

(all 10x3, :45 rest)
squat, 225
BB row, 175
RDL, 320
press, 130 - 6x3 1x2, 115 - 2x3 1x2

Comments:

I think I need to drop the weight on the squats, which is disappointing.  Form really started breaking down, though, and I don't think that's a good thing.  For the press, I simply need a lighter weight - the exercise always seems to fatigue faster than others, necessitating a lower weight.  I could also do more on the rows - probably 185.

Still, a brutal, brutal workout.

Log - Tues., 11/2/10

Weight:

230.4 lbs. (from Monday morning).

This is the starting point for my fat-loss phase.  I do not have a weight goal.  I don't even have a fat loss goal.  Instead, my goal is to stick to the plan for 12 weeks.  The rest should follow.  Then I reevaluate.  Maybe I'll go more weeks, maybe not.  We'll see how I'm doing.  But right now the goal is just to do it right and trust that results will follow.

Workout:

weights - 10x3 for Fat Loss

(all 10x3, :45 rest)
deadlift, 360
chin-up, BW
front squat, 185
dip, BW

Comments:

I had to do this late at night, so I did not have time to walk afterward.  I hope to usually walk for 20 minutes or so.

The deadlift alone was nearly enough to make me quit.  This whole workout was brutal - very heavy weights for the volume, and with little rest.  I guess that was the goal.  The front squats were particularly tough, as I've never done that much before.  My form really started to break down at the end (leaning forward a bit and using my wrists to support the bar more than I'd like), so this should really improve that lift.

I'll have to experiment with the chins.  The first five sets were fine, but then I hit a few sets of two that weren't even high enough, and then did some jump-assisted.  I'm trying to learn a small kip, without much success yet.  I may consider going to the pulldown station, but we'll see.

The dips were much too light.  I'll try +25 at least next time.

Log - Sat., 10/30/10

Workout:

weights

power clean, 135 - 3x3
squat test
 - 55x4x5
 - 145x5
 - 195x1
 - 235x1
 - 265x1
 - 295x1
 - 325xf

boxing

heavy bag, 3x3:00
speed bag work

Comments:

Yesterday, after setting a bench PR, I had a sandwich for lunch.  I don't know what wasn't right with the sandwich - I'm guessing the turkey had been left in the sun, but the whole thing tasted fine - and I had stomach problems for at least the next 24 hours.  I went into this session tired, achy, and undernourished.  I predicted disaster, but thought I'd see what happened. 

Oddly, I wasn't weak the whole morning.  Up through the 295 lift, the lifts were moving pretty darn well.  But all of a sudden, on the 325 (a lift I did a few weeks ago and then again last week), I couldn't come out of the hole.  Not even a little bit.  I left it there and wrote off the rest of the day.

For the contest, I'll use my PR of 325, done twice in the past month, and neither time a really good max attempt.  Oh, well.

Log - Fri., 10/29/10

Workout:

weights - bench test day

bench test
 - 45x4x5
 - 135x2x5
 - 185x2
 - 225x1
 - 255x1
 - 275x1
 - 300xf
 - 300x1 (PR)
chin-up, BW - 3x5

Comments:

I really screwed up the bench attempt.  My 275 rep was with terrible form - the bar really swung high up over my upper chest.  I still got it easily, but lost my groove and, I think, a little confidence.  The second problem came on my next rep, the first 300 attempt.  I really brought the bar down too fast, got loose at the bottom, and insufficient strength to both slow the bar and grind it back up.  I lifted it, but with help, and wasted a lot of energy on it.  The last attempt was much more controlled, and much better, but took all I had.

I think had I warmed up better and used better form, my first 300 attempt would have been smooth, and I might have gotten somewhere from 305 to 315.  But I'm not sure.  Either way, I can happily head to fat loss knowing I have a 300-lb. bench.  When it is time to bench again, I really want to focus on technique and learn the rest-pause - it'll cost me some pounds at first, but I think it will be worth it in the long run.

Log - Wed., 10/27/10

Workout:

Deadlift testing

power clean, 135 - 3x3
deadlift test (from memory - this might be a little off)
 - 240x2x5
 - 280x5
 - 310x5
 - 360x1
 - 380x1
 - 410x1
 - 430x1
 - 480x1 (PR)
 - 500xf

Comment:

I wanted the 500 so bad I had to try it.  I psyched myself up good for it, but in the back of my mind, I knew I didn't have it.  480 was a grind all the way up, and the last bit of lockout took a good while.  I was fried after that.  I'm a bit bummed, but recognize that 500 is an arbitrary thing, and that I should be thrilled with a 75-lb. improvement through the competition and a 20-lb. PR from a few weeks ago is a very good thing.

Log - Mon., 10/25/10

Weight:  231.4 lbs.

Workout:

PR testing

jumping rope warm-up
shoulder warm-up
press
 - 45x4x5
 - 95x3
 - 105x6
 - 165x1 (PR)
 - 170x1 (PR)
 - 175x1 (PR)
 - 180xf

Comments:

I'm way behind on my log, so I'll just skip catching it up.

Log - Fri., 10/1/10

Workout:

weights - 5/3/1 Cycle 4 Day 7

power clean, 180 - 3x3
squat, 5/3/1
 - 215x3
 - 245x3
 - 275x6 (330 - PR)

Comments:

As has become usual lately, I had to lift Friday night, which makes for a short workout.  The kids go to bed late and the gym closes earlier than usual.  As it is, I'm still often the last person there.

This was a terrific workout for me, though.  Although it was a PR, there was really only one bad rep from a form standpoint - I'm slowly dialing in that groove and learning to maintain back angle.  And after a tough day at work - hell, a tough week - it was very therapeutic.  There is nothing like heavy squats.

Log - 9/24/10-9/28/10

I'm way behind on my logs, but thankfully not on my workouts.

Workout - 9/24/10

weights - 5/3/1 Cycle 4 Day 3

power clean, 170 - 3x3
squat, 5/3/1
 - 200x5
 - 230x5
 - 280x5

Workout - 9/25/10

weights - 5/3/1 Cycle 4 Day 4

bench, 5/3/1
 - 190x5
 - 220x5
 - 250x6
chin-up, BW - 3x5
press, 115 - 5x5
BB row, 165 - 5x5
incline skull-crusher, 60 - 3x15
BB curl, 55 - 3x15
delt. triad, 8 - 3x15

Workout - 9/27/10

weights - 5/3/1 Cycle 4 Day 5

power clean, 175 - 3x3
deadlift, 5/3/1
 - 305x3
 - 350x3
 - 395x6 (no straps)
squat, 215 - 5x5

Workout - 9/28/10

weights - 5/3/1 Cycle 4 Day 6

press, 5/3/1
 - 115x3
 - 130x3
 - 145x5
chin-up, BW - 3x5
bench, 205 - 5x5
BB row, 175 - 5x5

Log - Wed., 9/22/10

Weight:  228.2 lbs.

I have gained a good six pounds in the last month or two, but my pants are looser.  Better creatine uptake leading to water retention?  Huge brain?  Weight of the world on my shoulders has increased?  I'm lost.

Workout:

weights - 5/3/1 Cycle 4 Day 2

press, 5/3/1
 - 105x5
 - 120x5
 - 137.5x5
chinup, BW - 3x5
bench, 205 - 5x5
sup. Pendlay row, 155 - 5x5
incline skull, 55 - 3x15
BB curl, 55 - 3x15
delt. triad, 8 - 3x15

Comment:

Wow, did I pay for yesterday's workout.  Actually, yesterday's workout was done at 9:00 p.m., with this done at 6:00 a.m.  With only two protein bars eaten after the first workout.  So, all things considered, survival equals success here.

Log - Tues., 9/21/10

Workout:

weights - 5/3/1 Cycle 4 Day 1

power clean, 165 - 3x3
deadlift, 5/3/1
 - 285x5
 - 330x5
 - 370x9 (481 - PR)
squat, 215 - 5x5

Comments:

I had a mole or something sampled from the bottom of my foot, and the damn thing still hurts, so the walking lunges were out.  My foot was much better if I could just set my feet and go, so these lifts were mostly pretty good.  I was thrilled with this workout, actually.

Log - Mon., 9/20/10

Workout:

boxing

jumping rope, 2x3:00
heavy bag work, 3x3:00
speed bag work, 3x3:00

Log - Fri., 9/10/10 - Tues., 9/14/10

9/10/10 Workout:

weights - 5/3/1 Cycle 3 Day 8

bench, 5/3/1
 - 200x3
 - 230x3
 - 260x3
chinup, BW - 3x5
incline bench, 115 - 5x10
BB row, 115 - 5x10
incline skull, 55 - 3x15
EZ bar curl, 55 - 3x15
shoulder triad, 5 - 3x15

9/13/10

weights - 5/3/1 Cycle 3 Day 9

power clean, 160 - 3x3
deadlift, 5/3/1
 - 320x5
 - 365x3
 - 405x5 (472)

(Cut short due to scheduling.)

9/14/10

weights - 5/3/1 Cycle 3 Day 10

press, 5/3/1
 - 117.5x5
 - 132.5x3
 - 150x4
chinup, BW - 3x5
bench, 200 - 5x5
BB row, 155 - 5x5
incline skull, 55 - 3x15
BB curl, 55 - 3x15
shoulder triad, 8 - 3x15

Log - Thurs., 9/10/10

Workout:

weights - 5/3/1 Cycle 3 Day 7

power clean, 155 - 3x3
squat, 5/3/1
 - 210x3
 - 240x3
 - 270x6 (324 - PR)
front squat, 105 - 5x10
walking lunge, BW - 3x15e

Comments:

The power cleans were initially pretty tough - I almost missed my second rep on the first set - but became easier.  I think using 135 for so long allowed my form to get a bit sloppy.  Focusing on adding weight again, instead of merely using this as a warm-up, has tightened up my form a good deal.

The AMRAP set on the squats was brutal.  The first two reps were done with pretty good form, but were very hard.  Form started breaking down after that, and I really doubted I would get both reps five and six.  I'm not even sure why I tried the sixth, except that I wanted the PR so badly and was frustrated after my press stunk yesterday.  It was ugly, but I know my depth was good and I finished in the proper position, so dammit, that's a lift!  I'll be paying for it tomorrow, I'm sure - more DOMS in my future.

Log - Wed., 9/8/10

Workout:

weights - 5/3/1 Cycle 3 Day 6

superset
press, 5/3/1
 - 110x3
 - 125x3
 - 140x5 (163)
chinup, BW - 3x5

press, 65 - 5x10
lat. pulldown, 90 - 5x10
incline skullcrusher, 55 - 3x15
BB curl, 55 - 3x15
delt triad, 5s - 3x15

Comments:

And my press stinks again.  I'm going to ride out this cycle as-is, but I wonder if, after some improvement last cycle, the addition of the chins between pressing sets is causing extra fatigue that is affecting my progress here.  I don't think that's the case - it doesn't feel that way, but nevertheless, there it is.

Also, this was my first time, I think, doing the full delt triad.  Using only 5 lb. dumbbells felt ridiculous, but after all the pressing, that was enough of a finisher.  My shoulders still burn a bit!

Log - Tues., 9/7/10

Workout:

weights - 5/3/1 Cycle 3 Day 5

power clean, 150 - 3x3
deadlift, 5/3/1
 - 300x3
 - 340x3
 - 385x7 (475 - PR)
RDL, 230 - 5x10
walking lunge, BW - 3x15e

Comments:

This will be a very hard week.  Due to scheduling, I'm lifting, and lifting heavy, four days in a row.  But if the others go at all like today, I'll be a very happy man when it's all done.

Log - Sun., 9/5/10

Workout:

running

3.57 miles in about 33:30 or so.  Not a hard run at all.

Log - Fri., 9/3/10

Workout:

weights - 5/3/1 Cycle 3 Day 4

superset
bench, 5/3/1
 - 190x5
 - 215x5
 - 245x5 (286)
chinup, BW - 3x5

incline bench, 115 - 5x10
BB row, 105 - 5x10
DB tri. ext., 20 - 3x15
DB curl, 20 - 3x15
lat raise, 12 - 3x15

Comments:

My shoulder and arm feel good, so I think I'm back at it.  Another rep or two on the bench would have been great, but I'll take the 5 right now and keep going.  I do think I'm going to switch up the gunsmithing, though.  DB work just never feels as good to me, so I think I'll go to BB curls and incline skullcrushers - that should do the trick.

Log - Thurs., 9/2/10

Workout:

weights - 5/3/1 Cycle 3 Day 3

power clean, 145 - 3x3
squat, 5/3/1
 - 195x5
 - 225x5
 - 255x8 (323 - PR)
front squat, 95 - 5x10
walking lunge, BW - 3x15

Comments:

Finally!  Finally I had a good day back lifting in the gym.  The squats were done high-bar, the first time I've gone heavy that way in awhile.  It really does seem to have helped my shoulder, and I don't seem to be much weaker in that position, although I did feel as I would have had at least another rep in low-bar.  Regardless, I'll happily take it.  If I make it through tomorrow's bench day without shoulder trouble, I'll know I'm back.

Log - Wed., 9/1/10

Workout:

weights - 5/3/1 Cycle 3 Day 2

superset
press, 5/3/1
 - 102.5x5
 - 117.5x5
 - 132.5x7 (163)
chinup, BW - 3x5

press, 65 - 5x10
lat. pulldown, 80 - 5x10
DB tri. ext., 20 - 3x15
DB curl, 20 - 3x15
lat. raise, 12 - 3x15

Comments:

I did this as an evening workout due to my wife's travel - she got back late in the afternoon.  That press still felt quite weak.

Log - Mon., 8/30/10

Workout:

weights - 5/3/1 Cycle 3 Day 1

power clean, 140 - 3x3
deadlift, 5/3/1
 - 280x5
 - 320x5
 - 365x5
RDL, 225 - 5x10
walking lunge, BW - 3x15e

Comments:

This was my first heavy deadlift workout in two weeks, and it wasn't so hot.  I should have gotten ten reps on my AMRAP set, but I was done at five.  My grip failed early on the RDLs.  I think I was just off.  However, this was my first time lifting fasted in quite awhile - Babs has gotten me interested in LeanGains and IFing - but I haven't tried the BCAAs recommended around the workout yet.  We'll see how it all goes this week.

Log - Sat., 8/28/10

Workout:

weights - 5/3/1 deload press day

superset
press, 5/3/1
 - 75x5
 - 85x5
 - 95x5
chinup, BW - 3x5

press, 65 - 5x10
lat. pulldown, 70 - 5x10
DB tri. ext., 20 - 3x15
DB curl, 20 - 3x15
lat. raise, 12 - 3x15

Log - Fri., 8/27/10

Workout:

weights

squat
 - 115x5
 - 145x5
 - 175x5
front squat, 95 - 5x10
walking lunges, 3x15e

Comments:

I basically did a deload squat workout, just to get back into things.  I didn't end up using the safety squat bar.  Instead, I tried a high-bar squat.  It was much easier on the shoulder, which doesn't feel tweaked at all by it.  (Low-bar has always been a problem that way, and I think was aggravating whatever injury I have/had.)  We'll have to see how I do with this on 5/3/1 - it's a different lift, and holding 225+ lbs. on my traps is a lot less comfortable than on my upper back/rear delts.

Log - Tues., 8/24/10 - Thurs., 8/26/10

Tuesday Workout:

running

sprints - 10 x flying 40 every :30
walking rest
sprints - 10 x flying 40 every :30

Wednesday Workout:

running

Easy run walk for 40:00, roughly 3.5 miles.

It was a nice night, and I just didn't feel like running the whole thing.  I don't know why, but the fast walk in the dark was pretty nice.

Thursday Workout:

boxing

jumping rope - 3x3:00, various techniques
heavy bag - 3x3:00 rounds, technique work, holding back on power (due to shoulder issues)
speed bag - 3x3:00 rounds

Log - Wed., 5/12/10

Workout:

running

About 3.5 miles in 33:00.  I felt light and quick out there - this was close to (I'd have to look) my PR for that loop in the last few years, and I really wasn't pushing it at all.

Fat Loss - When to Do It

Right now, I'm in a strength competition over at Training Anarchy.  I'm not in any shape to win it, of course - there are some very strong guys at that place - but I'm having fun improving my lifts day to day.  My plan is, and has been, to finish out that strength context at the end of October, and then to begin a serious, no-holds-barred fat loss phase.

I'd like to say I've tried fat loss in the past, but I really haven't.  I did Waterbury's 10x3 for Fat Loss for about a month and loved it - and had success at it - but otherwise I've always tried chasing two rabbits at one, getting stronger while getting leaner.  Although theoretically possible, that's really hard to do, and I always ended up chasing my strength goals instead, eventually abandoning the other.  So, while I do think I am leaner than I was when I started all of this about two years ago, I wouldn't say it's much.

So, whenever the time comes, I'm going to do a serious fat loss phase, focusing only on that.  My lifting, my cardio, my diet, all will be geared to that goal. 

Doing this beginning in November has some drawbacks, of course.  The first is that it's around the holidays, a notoriously difficult time to diet.  The second is that the weather will be poor, making running outside difficult. 

Another option has recently presented itself.  My boys want us all - including my wife and I - to dress up as superheroes for Halloween, ten weeks away.  And they want me to be Batman.  I'm not in any shape for that now, but I could be.  Ten weeks of fat loss could put me as low as 210 pounds at that point.  I haven't hit that weight since my wedding.  It wouldn't be ideal, but I'd look a lot better than I do now.  That would give me a real goal to shoot for, and I'd be doing most of the training in better weather.

I could also keep doing what I'm doing, with the added goal of Halloween being the incentive to continue the significant progress I have made in cleaning up my diet.  After all, my wife thinks I look thinner - she commented on it today - even though I've actually put on a few pounds on the scale.  If I continue with this, I could keep getting stronger, hopefully getting my squat to 315 pounds (my goal for the contest) while continuing to lean out a little, thus setting me up even better for the fat loss phase.

Anyway, I'm torn about whether to start serious fat loss now or just continue to clean up the diet while focusing on strength.  I should make a decision this week.

Log - Sat., 8/14/10

Workout:

weights - 5/3/1 Cycle 2 Day 12

bench, 5/3/1
 - 210x5
 - 240x3
 - 270x2 (288)

Comments:

My left elbow/upper arm has been bothering me since Monday's boxing session.  It started acting up as soon as I put some weight on the bar, and continued through the first work set.  In fact, I got a spot for the second work set just in case.  I had him spot the third, too, and really felt as if he took the second rep (I wasn't watching the bar).  My arm hurt, so I racked it.  It turns out he didn't touch it - Art's a no-BS guy so he wouldn't misrepresent that - and I may have had another rep or two in me.  But my arm hurt so bad it was best to stop.  I think it's a biceps issue.  Lots of ice and wrapping.  I'll try a light workout later this week and see what happens.  Thank goodness it's deload week.

Log - Fri., 8/13/10

Workout:

weights - 5/3/1 Cycle 2 Day 11

power clean, 135 - 3x3
squat, 5/3/1
 - 215x5
 - 245x3
 - 275x5 (321 - PR)

Comments:

I was looking forward to this workout all day.  I got up at 5:30 to do it, was dressed and headed out the door when I heard by oldest son calling - "I'm gunna frow up."  He did, and we watched Curious George cuddled up for an hour while everyone else slept.  It was actually nice to have a little one-on-one time with him.

So I thought about squatting all day.  I knew my AMRAP set used my previous 1RM, from only seven weeks ago.  I wanted two reps, and I thought I had three in me.  So I made a deal.  If I got three, I'd do my RDLs and go home.  In the gym, I felt good, so I added on to the deal, and said that if I got five, I'd just go home.

I got three.  I went for four and got it, but didn't think I had another rep in me.  In one of those leaps of faith every lifter has to take when he's squatting alone with a lot of weight, I just said, "Fuck it" and went for it.  It was slow, but I got the fifth rep.  And now I'll lift for another month getting energy from memory of that rep.  There is nothing more empowering than beginning a squat rep you really don't know you can finish, and then finishing it.

5/3/1 Assistance Exercises

I think I have my assistance work planned for my next cycle or two of 5/3/1.

Basically, I wanted to go to the Boring But Big format.  It's simple and fast, which I like.  However, for most lifts, I'll be changing the exercise to a variation, which is a little less boring.  I'm also going to try Wendler's advice regarding working chinups in between my main lift work sets; we'll see how that goes.  Finally, I'm not going with the wide stance work yet.  It felt terribly awkward, so while that suggests I should do it at some time, the middle of this strength competition may not be the time.

So, here's the plan:

Day 1

power clean, 3x3*
deadlift, 5/3/1
RDL, 5x10
walking lunge, 3x15e

* I have kept these at 135 in the past as a warm-up.  I'm going to try progressing them, probably in 2.5 lb. increments.

Day 2

superset:
press, 5/3/1
CG chinup, 3x___

press, 5x10**
lat. pulldown, 5x10
DB tri. ext., 4x6***
DB curl, 4x6***
lat. raise, 4x6***

** I'm sticking with the main lift here as I want to work on form.
*** These are fairly optional.  I only do them for fun and for my vanity.

Day 3

power clean, 3x3
squat, 5/3/1
front squat, 5x10
walking lunge, 3x15e

Day 4

superset:
bench, 5/3/1
CG chinup, 3x___

incline bench, 5x10
BB row, 5x10
DB tri. ext., 4x6
DB curl, 4x6
lat. raise, 4x6

Log - Wed., 8/11/10

Workout:

weights - 5/3/1 Cycle 2 Day 10

press, 5/3/1
 - 115x5
 - 130x3
 - 145x6 (174-PR)
chinup, BW - 3x5

Comments:

Another short day due to sick kids at home, but another good one, too.  This is the first time in a very long time I've scored a rep PR on the press, and this was using higher weights than prescribed.  (I round to 2.5 lbs. for the press, or am trying that approach, but forgot my 1.25 weight plates at home, so I rounded up.)  This is another lift where I'm really looking at the technique involved and trying to improve.

Assistance Exercises

I think that I am going to take the upcoming deload week to experiment with switching around some assistance exercises.  I want to decrease my volume a bit, and keep the weights a little higher, but manageable - maybe 3x8 or 4x6.  I want to get out of the gym a little faster than I am at the moment.  On the other hand, I think I want to keep doing some direct arm work - I've never really focused on it, and I'll be damned if it doesn't seem to be accomplishing something.  Of course, I could also move arms to other days throughout the week, but something inside of my sort of opposes an "arms day."

At the moment, I'm thinking of a Boring But Big variation.

Log - Tues., 8/10/10

Workout:

running - morning

2 miles in 16:09. 

weights - evening - 5/3/1 Cycle 2 Day 9

power clean, 135 - 3x3
deadlift, 5/3/1
 - 315x5
 - 355x3
 - 395x6 (474 - PR)
front squat, 145 - 3x8

Comments:

The run was spur-of-the-moment.  I slept terribly, but was up with the kids too long to go back to sleep at all before work.  So I did a "fast" two miles.  Amazingly, that would have felt very fast a few months ago, but even after a month off (due to my hamstring), that 16:09 was a breeze.  With a better warmup, I think I could have approached 15:00.  I was pretty tight.

That deadlift felt amazing.  I went in thinking, "I need two reps, that's all."  The first was easy.  So was the second.  Well, neither was easy, but neither felt like I had only one more in me, either.  After the sixth, I was jubilant, and I think I held it too long, beaming.  Otherwise, I might have even had a seventh in me.  Who cares, I nailed it.

This is a big increase in weight - my tested max was 405 - and I attribute this to two things.  First, I'm now using a real deadlift bar, and while I cannot explain why the flexibility makes a difference, it does.  The lift is simply more comfortable.  Second, my technique has dramatically improved.  I'm "over" the bar more, if that makes sense, engaging my lats more, and the leverages simply all feel better.  I have very high hopes for this lift.  I'm still a long way from pulling 500, but it's looking realistic.  Very realistic.

Log - Mon., 8/9/10

Workout:

boxing

White Collar Boxing - rope jumping, technique work, mitt work, combination work.

Log - Thurs., 8/5/10 - Sat., 8/7/10

Thursday Workout:

weights - 5/3/1 Cycle 2 Day 6

press, 5/3/1
 - 105x3
 - 120x3
 - 135x6 (not a PR)
chinup, BW - 3x5
machine fly, 90 - 3x12
T-bar row, 80 - 3x12
skullcrusher+, 65 - 3x12
BB curl, 65 - 3x12
lat raise, 15 - 3x12

Friday Workout:

morning - weights - 5/3/1 Cycle 2 Day 7

power clean, 135 - 3x3
squat, 5/3/1
 - 200x3
 - 230x3
 - 260x4 (295 - PR)
RDL, 255 - 3x8
BSS, 35 - 3x8
calf raise, 55 - 5x15

evening - boxing

rope jumping
heavy bag, 6x3:00 rounds
speed bag, 3x3:00 rounds

Saturday Workout:

weights - 5/3/1 Cycle 2 Day 8

bench, 5/3/1
 - 200x3
 - 225x3
 - 255x3

Comments:

Squat day was great.  The trainer, Art, watched my sets, and couldn't figure out why I stopped at 4 reps on my AMRAP set.  I explained that I really felt my hips rise faster than my shoulders, and felt like was GMing the weight up too much.  He disagreed completely.  He said I'm still slow out of the hole - I knew that - but that my depth was fantastic, and that my technique looked very solid.  If my form was on - and it felt like I was doing it wrong, but it sure didn't hurt or anything - then I had a few more reps in me, I think.

Boxing, though, I think I did something to my left bicep, and it's causing a pinched-nerve type feeling through my left shoulder and elbow.  After doing the bare minimum on the bench, I called it a day.

Log - Tues., 8/3/10

Evening Workout:

running

sprint work
 - ~ 5x50 yard at 60% (warm-up)
 - ~ 10 "flying 40" yards at 80-90%

Comments:

I really want to start doing some sprint work, but was leery after pulling a hamstring last time.  So, I took it quite easy and just eased into it.  No problems.

Log - Mon., 8/2/10

Workout:

weights - 5/3/1 Cycle 2 Day 5

power clean, 135 - 3x3
deadlift, 5/3/1
 - 295x3
 - 335x3
 - 375x5 (437)
front squat, 135 - 3x8
SLRDL, 50 - 3x8
calf raise, 65 - 5x15

Evening Workout:

boxing

White Collar Boxing - rope jumping, footwork drills, focus mitt work, footwork drills

Log - Sat., 7/31/10

Workout:

weights - 5/3/1 Cycle 2 Days 3 & 4

power clean, 135 - 3x3
squat, 5/3/1
 - 190x5
 - 215x5
 - 245x6 (294 - PR)
RDL, 245 - 3x8
BSS, 25 - 3x8
bench, 5/3/1
 - 185x5
 - 210x5
 - 240x6 (288)
Pendlay row, 185 - 3x5
Arnold press, 35 - 15, 15, 10
lat pulldown (strict), 70 - 3x15

Log - Wed., 7/28/10

Workout:

weights - 5/3/1 Cycle 2 Day 2

press, 5/3/1
 - 97.5x5
 - 112.5x5
 - 127.5x9 (163)
chinup, BW - 6, 5, 4
machine fly, 90 - 3x14
T-bar row, 80 - 15, 15, 12
skullcrusher+, 65 - 3x15
BB curl, 65 - 15, 15, 12
lat raise, 15 - 15, 15, 13

Evening Workout:

boxing

jumping rope
heavy bag technique, 4x2:00
heavy bag boxing, 2x2:00
speed bag work

Log - Tues., 7/27/10

Workout:

weights - 5/3/1 Cycle 2 Day 1

power clean, 135 - 3x3
deadlift, 5/3/1
 - 270x5
 - 315x5
 - 355x10 (473-PR)
front squat, 115 - 3x8

Evening Workout:

running

3.5 miles, no time, easy first jog back after the hamstring injury.

Log - Sat., 7/24/10

Workout:

weights - 5/3/1, Cycle 1 - deload week

squat, 5/3/1
 - 110x5
 - 140x5
 - 165x5
press, 5/3/1
 - 60x5
 - 75x5
 - 90x5
chinup, BW - 3x3
bench press, technique work
Pendlay row, 185 - 3x3
skullcrusher+, 65 - 3x12
BB curl, 65 - 3x12
lat raise, 15 - 3x12

Comments:

With my work schedule, this was my only trip to the gym this week, which is not a big deal since it was a deload week.  My focus, other than just reminding myself what weights felt like, was on trying out Dave Tate's strength bench press technique from his So You Think You Can Bench series of videos.  This is what I tend to think of a powerlifting technique - high back arch, traps and hips on the bench, feet well back toward the hips, heels off the floor.  I think that if I use it, my bench numbers will go up quite a bit.  I did not feel as if it really hitting my chest hard or giving me a great range of motion - it almost felt like a half bench to me - but it seems to serve its purpose.  I'm debating whether to stick with my more-traditional Starting Strength style of bench, or to try this new technique for a few months while I'm in this strength competition.  I have until Friday to decide, really, since I will not bench again until then.

Log - Thurs., 7/22/10

Workout:

boxing

White Collar boxing

Comments:

This was brutal.  I have a whole new respect for the conditioning level of boxers.  I haven't sweated that hard in quite some time.  I also had a blast.  It also put quite the smile on my face to find out that with the right technique, I have a HEAVY right hand.  Too bad I only get the timing right one of twenty times, so far.  But i have time to make it better...

Log - Sat., 7/17/10

Workout:

weight - 5/3/1 Cycle 1 Day 12

bench, 5/3/1
 - 210x5
 - 235x3
 - 265x2 (283)
Pendlay row, 175 - 3x5
Arnold press, 35 - 3x13
lat pulldown, 70 - 3x15

Comments:

I think I got all but a few pounds of the third rep on the bench, but there's no way I can count it.  That's okay; it gives me something to shoot for next round.  Also, I reduced weight on the lat pulldown just to really focus on lat isolation and form, pulling the scapulas back and down.  When you really focus on that, it doesn't take much weight to have a big effect.

Log - Thurs., 7/15/10

Workout:

weights

power clean, 135 - 3x3
squat, 5/3/1
 - 210x5
 - 235x3
 - 265x3 (291)

Comments:

The CrossFitters had taken over the squat racks, so I was delayed in getting started, which is why the workout was cut short.  Still, given my exhaustion and bad mood, I'm pretty pleased with my lifts.

Log - Wed., 7/14/10

Workout:

weights

press, 5/3/1
 - 110x5
 - 125x3
 - 140x5 (163)
chinup, BW - 6, 5, 5
machine fly, 90 - 3x14
T-bar row, 75 - 3x15

Comments:

I skipped the gunsmithing today as I was out of gas and already running late.  My sleep has been terrible, so I don't want to destroy myself, particularly this week.

Log - Tues., 7/13/10

Workout:

boxing

heavy bag, 6x2:00
speed bag work

Comments:

I was simply out of gas today, and my coordination on the speed bag was terrible.  The only bright side is that my jab is slowly becoming more powerful.

Log - Mon., 7/12/10

Workout:

weights - 5/3/1 - Cycle 1, Day 9

power clean, 135 - 3x3
deadlift, 5/3/1
 - 305x5
 - 345x3
 - 385x3 (423)
front squat, 110 - 3x8
SLRDL, 50, 3x8
calf raise, 65 - 5x15

Comments:

I felt incredibly weak pulling, today.  Warming up, I nearly dropped my second rep at 275.  I don't remember the last time I used straps for any but the last set on 5/3/1, but today I used them for all three.  I'm glad to get 3 reps on the AMRAP set, but it felt terrible.  Oh, well, just a bad day in the gym.  They happen.

Log - Sat., 7/10/10

Workout:

weights

power clean, 135 - 3x3
squat, 5/3/1
 - 195x3
 - 220x3
 - 250x5 (292 - PR)
RDL, 235 - 3x8
bench, 5/3/1
 - 195x3
 - 220x3
 - 250x4 (283)
Pendlay row, 165 - 3x5
Arnold press, 35 - 3x12
lat pulldown, 90 3x15

Comments:

I stopped at five reps on the squat due to form issues - I leaned too far forward on the fifth rep, and while I got it up, I could feel my back round a bit.  On the bench, I actually believe I did or could have gotten a fifth rep, but my spotter touched the bar.  I have a spot about half way up where my heaviest reps really slow down, almost stop.  He touched the bar there, so I don't count the rep, but he was shocked when I took it away from him and kept lifting.  For these purposes, I'll be strict about not counting that rep.

Log - Thurs., 7/8/10

Workout:

weights

press, 5/3/1
 - 102.5x3
 - 117.5x3
 - 132.5x7 (163)
chinup, BW - 3x5
machine fly, 90 - 3x13
T-bar row, 65 - 3x15
skullcrusher, 65 - 15, 15, 12
BB curl, 65 - 3x14
lat raise, 15 - 3x14

Food:

To be added later.

Comments:

I've decided to use micro-loading to get closer to the exact percentages called for by the program for my press workout.  This lift has been stalled for me for quite some time, and I'm hoping that this helps to bump it.

Log - Wed., 7/7/10

Workout:

weights

power clean, 135 - 3x3
deadlift, 5/3/1
 - 285x3
 - 325x3 (pr without straps, I believe, and easy)
 - 365x7 (450)
front squat, 105 - 3x8

Comments:

This was abbreviated as it was a late evening workout.

Log - Tues., 7/6/10

Workout:

boxing

heavy bag, 6x2:00
speed bag work
jumping rope, 3x2:00
hanging leg raise, BW - 3x5

Comments:

It's amazing how, with boxing, my numbers don't change (6 rounds of 2:00), but the quality of the workout improves dramatically.  My intensity keeps increasing on the heavy bag, which feels great.  I'm also improving on the speed bag.  Jumping rope, I am trying to learn to run in place.  I know this is a beginner's skill, but I've always done simply "single unders."  This has been more challenging than I expected, although I am getting the hang of it.

Log - Fri., 7/2/10 (cont.)

Evening Workout:

boxing

heavy bag, 6x2:00
speed bag work
jumping rope, 3x2:00 (skill focus)

Log - Thurs., 7/1/10 and Fri., 7/2/10

Weight: 224.2 lbs. (on 7/2/10)

Workout (7/1/10):

weights

power clean, 135 - 3x3
squat, 5/3/1
 - 180x5
 - 210x5
 - 235x5
RDL, 225 - 3x8

Comments:

My hip flexor is acting up again, so I cut the AMRAP set a few reps short.  My form was terrible until, oddly enough, the last set.

Workout (7/2/10):

weights

bench, 5/3/1
 - 180x5
 - 210x5
 - 235x4
Pendlay row, 155 - 3x5
Arnold press, 30x - 3x15
lat. pulldown, 90 - 3x15
skullcrusher, 65 - 3x13
BB curl, 65 - 3x13
lat. raise, 15s - 3x13

Comments:

My bench was horrible today.  I had done my abbreviated squat workout only ten hours before, which might be an issue, but I simply felt drained.  I'll stick with this current 5/3/1 setup for the moment, but if I cannot get more than the required reps, I'll have to back my bench number down (possibly squat, as well).  I did this set up based on a tested max with no 10% reset, so that may have been overly ambitious.  I don't want to write it off just yet, though, in case this was just a bad day.

Log - Wed., 6/30/10

Workout:

weights

press, 5/3/1
 - 95x5
 - 110x5
 - 125x8 (158)
chinup, BW - 3x5
machine fly, 80 - 15, 15, 10
T-bar row, 55 - 3x15
skullcrusher, 65 - 3x12
BB curl, 65 - 3x12
lat raise, 15 - 3x12

Log - Mon., 6/28/10

Workout:

weights

power clean, 135 - 3x3
deadlift, 5/3/1
 - 265x5
 - 305x5
 - 345x7 (425)
front squat, 95 - 3x8
SLRDL, 40 - 3x8
calf raise, 85 - 5x10

boxing

heavy bag, 5x2:00
speed bag work

Comments:

I'm both pleased and disappointed regarding my deadlift score.  The 345 felt very heavy, which maybe should not be too surprising coming off of an injury preceded by a few months of 3x15 work.  Despite that, I still exceeded the AMRAP goal for the set, and my hamstring feels great.  That's the good part.  The negative is that I've done something like 335x13 before, so this performance was well below standard.  I also took it quite easy on the other lifts, working on making sure my legs are safe before pushing it on too many other lifts.

Log - Fri., 6/25/10

Weight:  225.2 lbs.

Well, that's heading the wrong direction.  But deservedly so, unfortunately.

Workout:

weights

power clean, 135 - totally forgot to warm up with these
squat, 1RM testing
 - 135x5
 - 185x3
 - 225x1
 - 235x1
 - 245x1
 - 255x1
 - 265x1
 - 275x1
RDL, 135 - 3x8
BSS, BW - 3x8
calf raise, 75 - 5x10

boxing

heavy bag, 6x2:00
speed bag work

Comments:

I planned on doing 135 for 3x5 on the squat, but my hamstring felt great, and I had my belt, so I just though, "let's see what happens."  I was pretty pleased with the 275.  Form only broke down a bit, but it was slow.  My right hip flexor started acting up again, however.  I think it's just going to be something I'm going to have to watch for a long time.

At 225.3 lbs (the closest weight class on the Wilks calculator), and a squat of 275, I have a score of 75.256.

Log - Wed., 6/23/10

Workout:

weights

press, 5/3/1
 - 95x5
 - 110x5
 - 125x5*
chinup, BW - 5x3
machine fly, 80 - 3x15
T-bar row, 45 - 3x15
tri. pushdown, 60 - 3x15**
BB curl, 60 3x15
lat raise, 15 - 3x15

Comments:

I felt terrible today.  So, (*) I didn't do an AMRAP for the last set of the press.  I did this first because I'm not really starting 5/3/1 yet, and want to ease back into the heavier weights, and second, because I felt so terrible.  Even so, T-bar row was much too llght.  Also, (**) I need to find a different triceps exercise.  I'm thinking of a lying pullover/skullcrusher combination.  We'll see.  I'll consult Keys to the Inner Universe tonight for ideas.

Log - Mon., 6/21/10 (cont.)

Evening Workout:

jumping rope

3x2:00, 1:00 rest

Comments:

That was much, much more difficult than I thought.

Log - Mon., 6/21/10

Workout:

weights

power clean, 135 - 3x3
deadlift, 225 - 3x5
front squat, 45 - 3x8
SLRDL, 25 - 3x8
calf raise, 75 - 5x10

boxing

heavy bag, 6x2:00
speed bag work

Comments:

The goal today was to do a light, easy leg workout, to test my hamstring for the first time.  I could feel it on most lifts except the front squat - there, I felt my stupid hip flexor again, but not bad.  I'll do a light squat workout, hopefully on Wednesday, and if all goes well, I'll get a 1RM test in on Friday.  Fingers crossed.

Log - Sun., 6/20/10

Weight:  223.8 lbs.

Not bad for a week I largely spent resting my hamstring.

Log - Fri., 6/18/10

Workout:

weights

bench, 1RM testing
 - 225x1
 - 255x1
 - 275x1
chinup, BW - 5x3

boxing

heavy bag, 3x3:00 intense

Comments:

After pulling my hammy on Tuesday night, I haven't squatted, but hope to next week - we'll play that by ear.  My bench test, at a body weight of 223.6, produces a Wilks score of 75.444 for the competition.  I hope I can compete in squat, but to do so, I really prefer to test next week.

Log - Mon., 6/14/10 and Tues., 6/15/10

Monday, June 14, 2010

Workout:

weights

power clean, 135x3
deadlift, 1RM testing
 - 365x1
 - 385x1
 - 405x1 (PR)
 - 425xf

boxing

heavy bag, 4x2:00
speed bag work

Tuesday, June 15, 2010

weights

press, 1RM testing
 - 135x1
 - 145x1
 - 150xf
 - 150xf
chinup, BW - 5x3

boxing

heavy bag, 3x2:00
speed bag work

Comments:

I'm doing 1RM testing for a TA strength competition.  I am satisfied with the deadlift 1RM, although I was hoping for higher.  I'd never taken a 1RM in that lift before, so if I recall, anything over 335 (which I did for reps) was technically a PR.  The press 1RM was disappointing.

Log - Sun., 6/13/10 (cont.)

Workout:

running

2.0 miles in 15:02!!!

Log - Sun., 6/13/10

Weight:  223.6 lbs.

Log. - Fri., 6/11/10

Workout:

all 1:30 rest

bench, 165 - 15, 15, 12
BB row, 95 - 15, 15, 15
DB press, 35 - 15, 15, 13
lat. pull, 90 - 15, 15, 15
tri. pushdown, 60 - 15, 15, 15
BB curl, 60 - 15, 15, 13
lat. raise, 15 - 12, 12, 12

Log - Mon., 6/7/10 through Thurs., 6/10/10

Monday, 6/7/10

Workout:

boxing

heavy bag, 6x2:00 rounds
speed bag work

Tuesday, 6/8/10

Workout:

weights

all 1:30 rest

press, 75 - 3x15
lat. pull, 100 - 15, 12, 10
pec dec, 80 - 3x15
DB row, 45 - 15, 15 ,12
tri push, 70 - 12, 12, 9
BB curl, 60 - 15, 15, 12
lat. raise, 15 - 3x12

Wednesday, 6/9/10

Workout:

boxing

technique work
heavy bag, 6x2:00 rounds
speed bag work

Thursday, 6/10/10

Workout:

boxing

technique work
heavy bag, 6x2:00 rounds
speed bag work

Comments:

I'm taking the week off of leg training to work on my injury.  I'll likely try to run tonight, however.  I'm getting excited to finish up the 3x15s over the next few weeks, and then move back into strength training.

Log - Sun., 6/6/10

Weight:  222.6 lbs.

This felt pretty good.  I've dropped about five pounds, and I know the scale was working correctly.  It's not as fast as I'd like, but I've been less strict than I would like.  So, I'll take it for now.

Log - Sat., 6/5/10

Workout:

running

3.57 miles in roughly 32:30.

Log - Fri., 6/4/10

Workout:

weights

all 1:30 rest

bench, 155 - 3x15
BB row, 95 - 3x15
DB press, 30 - 3x15
lat. pulldown, 100 - 3x12
tri. pushdown, 60 - 3x15
BB curl, 60 - 15, 15, 13
lat. raise, 15 - 3x12

Evening Workout:

boxing

heavy bag, 6x2:00 rounds
speed bag work

Log - Thurs., 6/3/10

Workout:

boxing
heavy bag, 5x3:00

Comments:

After warming up my squat, my right hip flexor was too sore to squat.  I am very frustrated about that.

In other news, my jab after the second round should scare no one. My right cross, while slow, remains another matter.

Log - Wed., 6/2/10

Workout:

weights

all 1:30 rest

press, 70 - 3x15
lat. pulldown, 90 - 3x15
pec. deck, 70x15, 80x2x15
DB row, 45 - 15, 15, 12
tri. pushdown, 60 - 15, 15, 13
BB curl, 60 - 15, 15, 13
lat. raise, 15 - 3x12

Log - Mon., 5/31/10

Weight:

I'm not sure, but it's not as low as I thought.  The other day, I weighed myself again at 220.6 - great!  Then I noticed the scale seemed to be pressed too tight up against something in the basement, and I wondered if it was affecting the reading.  It was.  I weighed in at 223.8 lbs.  So, I'm roughly 224 lbs. at the moment, I'd guess.  An improvement, no doubt, but not as much as I'd thought and hoped.

Workout:

weights

all 1:30 rest

deadlift, 215 - 3x15
front squat, 85 - 3x15
walking lunge, BW - 3x15

boxing
heavy bag, 6x2:00 rounds
speed bag work

Comments:

The deadlifts are really working out perfectly for me - I'm always terrified I'm going to drop the last five reps of the last set.  If I wore straps, I'd be able to do more weight for sure, but I'm getting a good workout, and this is excellent for my grip (all pronated, not mixed), so I'll keep doing what I'm doing.

Log - Sat., 5/29/10

Workout:

running

3.57 miles in 31:39.  This was supposed to be an easy run.  It was - and it was only about :16 off my best time for this course.  I'm getting faster...

Comments:

This was after a brutal 36 hours.  We traveled a lot with the kids, so they were rebelious and difficult.  The weather was beautiful but hot, everyone was overtired, no one slept well.  My wife - wisely - sent me out on a run after the kids were in bed, since the gym with the heavy bag was closed.  I'm glad she did.

Log - Fri., 5/28/10

Workout:

weights

all 1:30 rest

bench, 155 - 15, 15, 12
BB row, 95 - 3x15*
DB press, 30 - 15, 15, 10
lat. pulldown, 90 - 15, 15, 12
tri. pushdown, 60 - 15, 15, 12
BB curl, 60 - 15, 15, 10
lat. raise, 12 - 3x15

* = I'm doing these very strict and with a supine grip.  They're brutal when done that way. 

Log - Thurs., 5/27/10

Weight: 220.0 lbs.

Yesterday, I was 220.8 lbs.  I thought that must be a fluke.  Apparently, it was not.

Workout:

weights

all 1:30 rest

squat, 165 - 3x12
RDL, 165 - 3x15
lunge, BW - 3x15

boxing

heavy bag, 6x2:00 heavy bag
speed bag work

Log - Tues., 5/25/10

Workout:

weights

all 1:30 rest

press, 70 - 15, 15, 12
lat. pulldown, * - 3x15
DB incline press, 45 - 15, 15, 14
DB row, 45 - 12, 12, 12
tri pushdown, * - 15, 15, 12
BB curl, 60 - 15, 15, 12
lat. raise, 12 - 3x15

* = used an unusual machine, so weights were off.

Log - Mon., 5/24/10

Workout:

weights

all 1:30 rest

deadlift, 205 - 3x15
front squat, 85 - 3x12
lunge, BW - 3x15
SL curl, 45 - 3x15
calf raise, 95 - 3x15

boxing

heavy bag, 4x2:00
speed bag work

Comments:

That deadlift only really got challenging for my grip.  I'll be interest to keep pushing the weight there to see what happens, but it's a great grip endurance workout.  I'm noticing with all my workouts that my later lifts are starting to struggle, which I think is good - it means I'm learning how to go really hard on the key exercise for the day, leaving not as much for the others.  That's fine by me.

Boxing with the new gloves is a totally different experience.  This was my second heavy-bag session with them, and they already feel broken in.  I shifted to two-minute rounds for awhile so that I can go harder and not let me technique break down.  I've gotten a little wild in the last minute of some rounds, and suffered a few minor tweaks as a result.  I'll stick to 2:00 until my technique solidifies.

Log - Sat., 5/21/10

Workout:

weights

all 1:30 rest

bench, 155 - 15, 15, 11
BB row, 115 - 15, 15, 10
DB press, 35x - 15, 12, 8
lat. pulldown, 90 - 15, 15, 13
triceps pushdown, 60 - 15, 13, 7
BB curl, 60 - 15, 15, 10
lat. raise, 10 - 15, 15, 15

Comments:

Wow, did I ever run out of gas.

Log - Thurs., 5/20/10

Workout:

boxing

heavy bag work, 6 x 3:00 rounds
some speed bag work

Comments:

Today I got my new Lonsdale bag gloves, and I must say, it was a totally different experience.  These are real, fully-enclosed boxing gloves, as opposed to my unusual Everlast gloves which gave me so much trouble.  Frankly, the Everlast gloves are much cooler, and are somewhat more comfortable because making a fist is effortless, but compared to the Lonsdales, they offer no protection.  I soon felt like I could swing all day with the Lonsdales.  I even threw better hooks and crosses as I had more confidence in protection.  It felt good.  Really, really good.

Log - Mon., 5/17/10

I am on a family-imposed training break for the next three days, and I'm already getting itchy about it.  My wife is in Charleston, South Carolina, teaching a conference, so it's just me and the kids.  That means no leaving to go to the gym, going for a run, etc.  If I'm lucky, I'll get in some pushups and situps, maybe some medicine ball work, and maybe some rope jumping.  But it'll be miinimal until Thursday, when I'll get back to the gym with a passion.

Log - Sat., 5/15/10

Workout:

running

3.57 miles in 31:23 (8.8 min/mile pace).

Comments:

This felt fantastic.  I feel as if my barefoot form is really clicking now.  I decided to try to make this is a hard run, but the longer I went, the easier it felt to hold this pace, which is faster than I've done in a long time on this course.  I felt as if I could have gone even faster.

Log - Fri., 5/14/10

Workout:

weights

all 1:30 rest

bench, 155 - 15, 15, 10
BB row, 115 - 13, 12, 12
DB press, 35s - 15, 15, 12
lat. pulldown, 80 - 3x15
triceps pushdown, 60 - 3x13
BB curl, 60 - 15, 15, 12
lat. raise, 10s - 3x15

Comments:

I'm loving the pump from these 3x15 workouts, and I can feel my conditioning improving.  However, I'm already itching for some heavier weights.  I'll finish at least two more weeks of this, maybe six more, before heading to some heavy weight again.  I've enjoyed 5/3/1, but am thinking of giving TTM a try when I get there - the squat volume might be good for me.

Log - Thurs., 5/13/10 (cont.)

Evening workout:

running

2 miles in 15:55!  That's my fastest two miles in years - at least since college.  And I know, with the certainty that only comes at the end of the run, that I could have gone faster.

Log - Thurs., 5/13/10

Weight:  222.6 lbs.

Now that's moving in the right direction.

Workout:

weights

all 1:30 rest

squat, 145 - 3x15
RDL, 145 - 3x15
lunge, BW - 3x15

Comments:

It's remarkable how much easier this session was after getting 3x12 on the squats last week.  My body is adapting quickly to a 3x15 plan.  My joints are feeling great - they're not bearing a heavy load - while my muscles still ache.  Perfect for now.  One issue I'm noticing on the squat is it really felt as if my right leg was working harder than my left, as if I was shifting my weight that direction during both the squats and the RDLs.  I need to watch that closely.

I cut out the SL curls and the calf raises today as I had an early-morning meeting ... that was canceled as soon as I got to the office.

(Also, last night I jumped rope for 15:00.)

Goal Reevaluation

I'm currently in the process of reevaluating my goals because, frankly, I'm not very motivated by them.

 

First, the running goal probably needs to go.  I've been running again ever since the weather turned nice, and loving it.  About two weeks ago, I went on a business trip to Maine, and really enjoyed an eight-miler along the coast.  But therein lies the problem.  While I was tired after the eight-miler, and a little sore the rest of the day, I know I could have easily run a half that day.  Finishing that distance simply holds no challenge for me.

 

Moreover, I don't [i]want[/i] to run a half, that day or any other (although with enough coast-hugging trail, I might have reconsidered in Maine – that was beautiful).  So why is that my goal, if it does not motivate me?

 

Second, my lifting goals are out of whack.  They're out of whack because I know I can do one (I routinely bench more than 225 for reps), and I can probably do another, or am very close (my calculated 1RM for deadlifting is more than 50 pounds more than my 405 goal).  They're also out of whack because I really don't take 1RMs any more, nor do I have a desire to train that way.  I enjoy my 5/3/1 and other strength work immensely, but even that tends to be geared more toward getting stronger through rep maxes, not really training for that one max-effort rep. 

 

So, I'm reevaluating.  There will still be a running goal, but it will more likely be a series of goals based on 5K times.  I used to love racing 5Ks, I still love the distance, and I have definitely lost a lot of my speed.  That's a performance-based goal that will be both challenging and motivating.  It'll also take fewer hours to pursue than if I pursued a time goal for a half, and time is something I have less and less of between lifting, running, work, and family.

 

On the lifting front, I may focus on one and only one lift for the rest of the year – my squat.  Oh, sure, I'll push hard on the rest, but my squat is the one lift that, to me, is embarrassingly low. 

 

I haven't thought this all the way out yet – I only started thinking about it during a 5.5-mile run this weekend – but I think I need to shift to something that is more motivating.

Log - Tues., 5/11/10

Workout:

weights

all 1:30 rest

press, 65 - 3x15
lat. pulldown, 70 - 3x15
DB incline press, 40s - 3x15
one-arm row, 40s - 3x15
tri. pushdown, 60 - 3x12
BB curl, 55 - 3x15
lat. raise, 10s - 3x15

Comments:

I lowered the weight on the press and the lat. pulldowns to really focus on form and technique, which was much harder but worth it.  I was really feeling sloppy on the press, and really want to focus on engaging my lats in the pulldowns.  Mission accomplished.

Also, I almost forgot - 15 minutes of jumping rope last night.

Log - Mon., 5/10/10

Workout:

weights

(all 1:30 rest)

deadlift, 195 - 3x15
front squat, 75 - 3x15
walking lunge, BW - 3x15
SL curl, 45 - 3x15
calf raise, 85 - 3x15

Comments:

The lifting session felt great.  I skipped the cardio (usually heavy bag work) to let my hands heal a bit.  I just ordered some better heavy bag gloves, which should help immensely, but I'll bet I don't get them for a week.  I also needed to get to work earlier, so there was that.

I'm reconsidering my goals of specific lifts and running a half marathon this fall.  I really am not feeling motivated by it, and I think that my problem is that the goals aren't really challenging.  I am sure I can hit all the lifting goals except for the squat already.  As for the running, my 8-miler a few weeks ago - slow but quite easy - reinforced what I already believed; I could run a half today if I wanted to.  So, what's the point?

I'm thinking of reevaluating, then.  I want both lifting and running goals, but am thinking of shifting my running to a 5k goal for time - like lifting a certain amount, that seems like a performance goal that should challenge me well, while not requiring a ton of extra time (which I don't have).  (By that last, I mean that focusing on time for the half would require a lot of long, slow sessions, a lot of speed work, etc.  With lifting and work and family and ..., it just doesn't seem feasible, nor is it something I really want.  The 5K, though, is more exciting to me.)  We'll see.

Log - Sun., 5/9/10

Workout:

running

Approx. 5.5 miles in about 55 minutes, nice and easy.

Log - Fri., 5/7/10

Workout:

weights

all 1:30 rest
squat, 145 - 3x12
RDL, 135 - 3x15
lunge, BW - 3x15
SL curl, 40 - 3x15
calf raise, 75 - 3x15

boxing

3 rounds, heavy bag

Comments:

I was disappointed in the squats today.  I was in very early for me lately, and I think that affected things.  If I were more alert, I think I had 3x15 there.  But my focus was not full yet.

Log - Wed., 5/5/10

Workout:

jumping rope

15:00

Log - Tues., 5/4/10

Weight:  227.0 lbs.

Workout:

weights

(all 1:30 rest)

press, 75 - 15, 15, 8
lat. pulldown - 70x15, 80x15, 90x15
DB incline press - 35x15, 40x15, 40x15
DB one-arm row, 35 - 3x15
triceps pushdown - 40x15, 50x15, 50x15
BB curl, 50 - 3x15
shoulder triad - 10x12, 5x15

Log - Mon., 5/3/10

Evening workout:

boxing

5 rounds.

Log - Mon., 5/3/10

Weight:

226.4 lbs.

Workout:

weights

(all 1:30 rest)

deadlift, 185 - 3x15
front squat, 75 - 3x15
walking lunge, BW - 3x15
SL curl, 40 - 3x15
calf raise, 75 - 3x15

boxing

heavy bag, 3 rounds - taking it easier to try to let my knuckles heal a bit.

Comments:

This was first full 3x15 leg workout.  The weights will need some adjusting, primarily on the key lift for today (the deadlift), but all in all, it was a killer workout.  My legs felt dead when I began the boxing work, but eventually loosened up a little.  All in all, this was a great, sweat-inducing workout.

Log - Sun., 5/2/10

Workout:

running

3.5 miles, about 32:00.  Felt good.  Quick but not too hard, really.

Log - Fri., 4/30/10

Workout:

all 1:30 rest

squat, 135 - 3x12
bench, 135 - 3x15
BB row, 115 - 3x12
DB press - 20x15, 25x15, 30x15
SA chin, 50 - 3x12
tri. ext., 15 - 3x15
DB curl, 20 - 3x15

Comments:

After a week of business travel and sleepless children, this was my first day back.  I've decided to make the switch to a 3x12-15 program to shake things up for about two months.  Today was sort of a hybrid - I wanted to both squat and bench - and was weird.  Figuring out the proper weights and adjusting to the rep scheme will take some time.  But, my muscles ache afterwards, yet my joints feel fine.  I think that this will be just the break I was looking for.

Log - Mon., 4/26/10

Workout:

running

8 miles in about 80 minutes.

Comments:

Yesterday (the day of this run) I had a very frustrating mediation in Portland, Maine.  During that mediation, however, an attorney told me that if I had continued my previous run a little further, I'd have hit a very popular running loop around a cove.  What I didn't know was that the trail to reach the cove was just over two miles (although I'd have guessed it), and that the cove run was 3.5.  I ended with about an eight-miler that was the furthest - by three miles - that I'd ever run in my Vibrams.  It was a beautiful day, the water looked great, etc., so I enjoyed myself immensely.  It was also just the mental cleanser that I needed.

However, my legs were shot last night, including a very sore hip.  I was quite pleased this morning, though, to discover that although I was sore, I wasn't in any real pain and would be fine to either squat or run tonight if I felt the need.  That defines progress in my barefoot running.

Log - Sun., 4/25/10

Workout:

52:00 run - easy run with a few stops to take pictures, explore, etc.

Comments:

I'm in Portland, Maine, on business for the next few days.  Since there' aren't a lot of flights in and out, I had to get here quite a bit early.  As it turned out to be a beautiful today, that was quite alright, as I was able to go for a long run on the East Promontory trail on the coast.  It was one of the most enjoyable runs I've been on.

Log - Fri., 4/23/10

Workout:

5/3/1 Cycle 4 Day 2

press - 5/3/1
 - 105x5
 - 120x5
 - 135x7 (166)
chinup, BW - 5x3
DB fly, 45s - 4x6
CSR, 150 - 4x6
tri. pushdown, 70 - 4x6
BB curl, 75 - 4x6
lat. raise, 20s - 4x6

Comments:

Today was frustrating.  My press just will not move, and I felt flat all day.  I'm starting to consider switching things up after this cycle, do something focusing in a higher rep range.  It's been quite awhile since I've done that, and I think the change would be good for me.  I'm trying to figure out how I'd want to do it, and would likely follow a 5/3/1-ish model.  Thankfully, I have at least four weeks to figure it out - or to break out of this run and fall in love with 5/3/1 again.

Log - Wed., 4/21/10

Workout:

5/3/1 Cycle 4 Day 1

power clean, 135 - 3x3
deadlift - 5/3/1
 - 245x5
 - 280x5
 - 315x15 (472 - PR)

boxing

5 rounds with the heavy bag

Comments:

I spent Monday, Tuesday, and much of Wednesday sitting in a conference room in a courthouse, waiting for a jury verdict in a huge case.  As a result, I couldn't get to the gym.  This didn't bother me - I'll be traveling the first half of next week, so I figured I'd spread four 5/3/1 workouts over two weeks.

On Wednesday, we got the jury verdict, and it wasn't favorable.  We were devastated, myself included.  So, I went to the gym mid-afternoon, and I took it out on the heavy bag.  My wraps must not have been done quite right, as I took a lot of skin off the knuckles of my right hand, purely out of frustration.  I didn't care then, and only care a little bit now.

As to the deadlifts, I may have actually lost count once or twice.  In each case, I rounded down.  So, I'm calling that 15 reps, but it may have been 16 or even 17.  The way my deadlift is going, I think I need to take a bigger jump before the next cycle - 15 reps is much too high in the fourth cycle, I think.

Log - Tues., 4/20/10

Workout:

running

2 miles, under 17:00.  First attempt at speedwork in quite awhile.  Not bad, but I've got a lot more in me.

Log - Sun., 4/18/10

Workout:

running

3.5 miles or so in about 35:00.  This week I start making these speed sessions.

Log - Fri., 4/15/10

Weight:  225.4 lbs.

Workout:

5/3/1 Cycle 3 Day 12

bench - 5/3/1
 - 190x5
 - 215x3
 - 240x6 (288)
BB row, 190 - 3x5
push press, 125 - 4x6
chinup, BW - 5x3
DB tri. ext., 30s - 4x6
DB curl, 35s - 4x6
lat. raises, 20s - 4x6

Comments:

My shoulders were fried again after the push presses.  Next cycle, I think I'll try DB presses on this day, instead.  Also, I probably should start doing some shoulder prehab as a warmup.

Note:

I forgot to log my evening run yesterday - 2 miles in 18:38, quite easy.

Log - Thurs., 4/15/10

Weight:  225.6 lbs.

Workout:

5/3/1 Cycle 3, Day 11

power clean, 135 - 3x3
squat - 5/3/1
 - 190x5
 - 215x3
 - 240x3*, x3
partial squat
 - 275, 305*
squat, 135 - 20
calf raise, 165 - 4x6

boxing

3 rounds

Comments:

Weirdest squat day for me ever.  I realize I was placing the bar higher on my back, probably trying to spare my wrists a bit.  It went fine until the AMRAP set, where 6 reps would have led to a new PR.  I got three, and it was very heavy.  I left the fourth on the safeties!  I don't remember the last time I had to dump a squat.  I was so pissed I stripped it to 135, did a front squat to get it back to the pins (easier than I thought from a dead stop at the bottom like that), and then did another 3 reps with the bar in proper position.  At least it felt better, but by then, I was fried.

I then went for partials.  On the first, at 275, I felt myself bending forward too much to tap the safeties before coming up.  I tried to sit back better on the second lift, at 305, and had to leave the bar on the safeties.  Pathetic!  I didn't even attempt the last partial, and just went for my finisher, a 20-rep set at 135.  I nailed it,and with pretty good form, too.

After that frustrating experience, the boxing felt great.

I think that my body is a bit fried from picking up the intensity so much after barely exercising for two weeks.  The running, while not much (a few miles at night, etc.), I think got in the way of some recovery.  With a deload next week, I think I should be back in good shape to hit cylce 4 pretty hard.  Oh, and my form was much improved with the belt, so I think that's helping, too.

Log. - Tues., 4/13/10

Evening Workout:

2 miles very easy run.

Log - Tues., 4/13/10

Workout:

5/3/1 Cycle 3 Day 10

press - 5/3/1
 - 115x5
 - 130x3
 - 145x3 (159)
chinup, BW - 5x3
DB fly, 45s - 4x6
CSR, 150 - 4x6
tricep pushdown, 70 - 4x6
BB curl, 75 - 4x6
lateral raise, 20s - 4x6

Log - Mon., 4/12/10

Weight: 229.4 lbs.

Wow.  I really hope that is inaccurate or an outlier.  It's been a rough ten days, but still - wow.

Workout:

5/3/1 Cycle 3 Day 9

power clean, 135 - 3x3
deadlift - 5/3/1
 - 270x5
 - 310x3 (no straps PR)
 - 345x9 (448)
lunge, 45s - 4x6
SL curl, 70 - 4x6
calf raise, 165 - 4x6

Comments:

I had a good run yesterday - 5 miles - and hadn't deadlifted in two weeks.  Still, I'm not certain that has anything to do with my falling two reps short of a PR today.  Every rep after the fourth was a battle, and even the first felt heavy.  Just not a great day in the gym, which makes me pleased with my lift considering how it felt.  I didn't leave a rep in the tank on this one, either - I got rep 10 to about my knees before realizing how that story was going to end.

Also, this was my first full lifting day - accessories and all - in about ten days.  I've really missed it.  That part felt terrific.

Log - Sun., 4/11/10

Workout:

5 mile run, just about 50:00, easy pace on a beautiful day.

Log - Fri., 4/9/10

Workout:

5/3/1 Cycle 3, Days 7 & 8

power clean, 135 - 3x3
squat - 5/3/1
 - 175x3
 - 200x3
 - 225x8 (285 - PR)
bench - 5/3/1
 - 175x3
 - 200x3
 - 225x7 (277)
BB row, 185 - 3x5

Comments:

This was my first day back after more than a week, and it showed.  It was also my second squat workout with the belt, and with very mixed results.  My warmup sets felt fantastic, but as soon as I put the belt on for my first work set, my form went to hell.  I feel as if I end up more forward (flatter back) with the belt, not as much depth, and as if I get less drive from my hamstrings.  I don't get it.  It could be mental.  So, the PR was there, but it was ugly, or at least felt ugly.  On the upside, my abs were definitely more engaged - they're actually a bit tired now - and my back felt very solid. 

When I got to the bench, I was simply gassed, and knew it.  I might have been able to get another rep, maybe two, but nowhere near what I needed for a PR.  I played it safe and moved on.

Log - Wed., 3/31/10

Workout:

5/3/1 Cycle 3, Day 6

press - 5/3/1
 - 105x3
 - 120x3
 - 135x7 (166)
chinup, BW - 5x3

Comments:

We learned today that my brother-in-law died, which made for a very strange day.  I hit the gym at night, after the kids were in bed, and just for a very short workout.  I'll double-up squats and bench on Friday morning and call it a week.

Oh, the press was not a PR - missed it by one pound - but is still two reps better at that weight than last cycle, and it just feels stronger, if that makes any sense.

Log - Mon, 3/29/10

Workout:

5/3/1 Cycle 3 Day 5

power clean, 135 - 3x3
deadlift - 5/3/1
 - 255x3
 - 290x3
 - 325x13 (466 - PR)

Comments:

Work is nuts.  As a result, workouts are a bare minimum this week.

Log - Fri., 3/26/10

Workout:

5/3/1 Cycle 3, Day 4

bench - 5/3/1
 - 165x5
 - 190x5
 - 215x12 (301 - PR)
BB row, 185 - 3x5
push press, 135 - 6, 6, 5, 3
chinup, BW - 5x3
DB tri. ext., 30s - 4x6
DB curl, 35s - 4x6
lat. raise, 20s - 4x6

Comments:

Today was the first day I ever felt my form falling apart on the bench, so I'll have to watch that.  Still, I was able to lock out the last tough rep, which felt great.  The push press really fried my shoulders, however, particularly after a max effort bench.  I think I should either cut weight or volume there, and as I'm working on locking out high weights, I think cutting volume will be the way to go there.  I'll be asking for input - either here or in the training forum - but my gut tells me to go 4x3 or so.  Otherwise, today felt great.

Log - Thurs., 3/25/10

Weight:  223.8 lbs. after workout.

Workout:

5/3/1 Cycle 3, Day 3

power clean, 135 - 3x3
squat - 5/3/1
 - 165x5
 - 190x5
 - 215x9 (279 - PR)
partial squat - 265, 295, 325
single leg curl, 70 - 4x6
calf raise, 155 - 4x6

Comments:

This was my first squat session with the belt, and it is definitely going to take some getting used to.  It definitely makes me more conscious of my abs, but I always thought my support there was pretty good.  I do feel as if I've lost some flexibility, though, and depth.  I checked a bodyweight squat in the mirror, though, and my depth looked to be below parallel.  Still, my technique felt a bit ugly all day, but it got the job done.

I'm learning something interesting with the single leg curls - my left hamstring is quite a bit stronger than the right.  I hope that this will help.

Log - Wed., 3/24/10

Workout:

running

I ran about 3.5 miles in the early morning in 33:40.  It felt terrific to be out and moving before most people's day had started. 

Log - Tues., 3/23/10

Workout:

5/3/1 Cycle 3, Day 2

press - 5/3/1
 - 100x5
 - 115x5
 - 130x8 (165)
chinup, BW - 5x3
DB fly, 45s - 4x6
CSR, 150 - 4x6
triceps pushdown, 70 - 4x6
BB curl, 85 - 3x6, 1x4
lateral raise, 20s - 4x6

Comments:

My press felt better today, although I was still one rep short of a PR.  I'm sticking right about my forehead, so I thinkt that the push presses should help.  I had to make an adjustment on the weight for the lateral raise, and will likely have to do the same for the curl, as I'm more fatigued at the end of this workout than expected.  But that's okay - it's a good kind of fatigued.

Log - Mon., 3/22/10

Workout:

5/3/1 Cycle 1, Day 1

power clean, 135 - 3x3
deadlift - 5/3/1
 - 235x5
 - 270x5
 - 310x11 (424)
lunge, 45s - 4x6
single leg curl - 50x2x6, 70x2x6
calf raise - 125x6, 135x6, 145x6, 155x6

running

1 mile, 6.0 pace, 1.0 incline

Comments:

I'm experimenting this week with lifting in the morning.  This will be a challenge as far as getting my CNS warmed up, I think.  I felt fine by the time I got to my final set on the deadlift, and I don't think I could have pulled another rep, but within a few minutes, I realized I didn't feel as spent as I usually do after that set.  I need to figure something out, because that performance was pathetic.

Getting in a short, quick run after the session felt great, though.

Log - Thurs., 3/18/10

Workout:

running

quick 2-mile run through the neighborhood.

Update

Work has been crazy, including working at night after the kids are in bed.  So, no lifting yet this week, and maybe none at all.  I may just start this 5/3/1 cycle over next Monday.

Log - Sat., 3/13/10

Workout:

5/3/1 Cycle 3, Day 4

bench - 5/3/1
 - 165x5
 - 190x5
 - 215x11 (294 - tied PR)
BB row, 185 - 3x5
push press, 135 - 3x5
chins, BW - 3, 3, 3, 3, 2
tri pushdown - 60x6, 70x6, 70x6, 70x6
BB curl, 85 - 4x6

Log - Thurs., 3/11/10

Workout:

5/3/1 - Cycle 3, Day 3

power clean, 135 - 3x3
squat - 5/3/1
 - 165x5
 - 190x5
 - 215x5* (251)
partial squat (pins at parallel) - 225x1, 255x1, 275x1, 305x1
squat - 135x25

Comments:

I worked with Art again tonight.  He thinks my depth is great, even under heavy loads.  All of my form issues that he can see come from a sticking point I have at right about parallel.  For some reason, I'm a bit weak there, and that causes me to want to GM past that point.  In other words, I don't quite GM out of the hole, but squat up properly a few inches, and then transition to a butt-up/GM.  Once he was sure of this, he stopped my last work set at the prescribed reps.  He knew - and I know - I could have gotten more, maybe even a PR of 9, but he wants to take my extra energy and address the weak point.  I like it.

He also thinks I do too many warm up sets, particular as I start with power cleans. 

By the way, he was right about that last set of 25.  At rep 10, I thought it would be a breeze.  I started calling him names at about rep 15.  My back was tired immediately from holding tight that long, but my legs felt great.  This morning, as I'm writing this, I'm thinking that having my quads removed might not be too drastic a surgery to perform myself with a spoon.

Can you tell I loved this?

Log - Wed., 3/10/10

Workout:

5/3/1 - Cycle 3, Day 2

press - 5/3/1
 - 100x5
 - 115x5
 - 130x5 (152)
chins, BW - 3, 3, 3, 3, 2

cardio

heavy bag work

Comments:

I have no idea what happened to my press.  I've been looking forward to this workout for a week or more, as I've been working on modifying my grip (after rereading Starting Strength), and thought I was pressing off a much more powerful platform.  My warmups and early work sets felt fantastic.  The last set, immediately, felt very heavy.

I think that my grip was too wide on the last set, for one thing.  But I also wonder if I was just fried from the amount of work I've been doing at the office.  It's hard to say, because where my chins have been stuck at 5x2 for awhile, I got three reps on each of the first four sets, so I certainly had some energy left.

For now, I'm going to write this off as a bad day.  However, my press hasn't moved in awhile, so I'm also going to explore changing assistance work, etc., to help this lift move up.  I'd frankly be okay if my bench stalled for awhile - it's near 300 lbs, after all - if my press were moving.

Log - Mon., 3/8/10

Workout:

5/3/1 - Cycle 3, Day 1

clean, 135 - 3x3
deadlift - 5/3/1
 - 235x5
 - 270x5
 - 310x15 (465 - PR)
lunges, 30s - 3x12
leg curl, 60 - 3x12
calf raise, 75 - 3x12

Comments:

I'm not sure how I got 15 reps on the deadlift.  Rep 6 felt heavy, but I just kept doing "one more."  The bar was coming off the ground easily, but toward the end, my legs would shake like crazy the last half of the lift.  This actually made the lifts even harder, because I won't count a rep I can't lock out, and getting still enough for a lockout took a bit longer.  I knelt on the ground for quite awhile afterward.  This must be what people talk about when they say their CNS is fried. 

I'm almost more proud of my lunges than of the deadlift, though.  After that deadlift, just making myself do the damn lunges was an accomplishment!

I think I'm going to move to single-leg curls.  I think one leg is cheating the other, and my squats and deads are much better when I do a lot of unilateral work.

Log - Sun., 3/7/10

Workout:

running

3.5 miles, outdoors, easy pace

Comments:

It was too beautiful of a day not to go for a run outside.  It felt terrific at the time, taking it slow and fairly easy, and having no trouble at all at the distance or with my feet.

Today (Monday), however, my calves in particular are quite sore, and my foot muscles are a bit, as well.  I could certainly run today if I wanted to, though, so I don't think it will take long to get me back in shape to do this.

Now I need to decide what to do the rest of the week.  This is going to be a crazy week at work.  I'd like to start Cycle 3 of 5/3/1, but may elect to put it off a week.  We will see.

Log - Fri., 3/5/10

This really isn't a workout entry, but more a reminder to myself.  I didn't make it to the gym tonight, and probably won't for the rest of the week.  This is the one downside of my new gym, with shorter hours on Friday and no early morning or late evening hours on the weekends.  It's a deload week, though, so I'm not terribly worried about it.  I"ll do some prisoner squats and pushups tonight, and get ready for Cycle 3 on Monday morning.

Log - Thurs., 3/4/10

Weight: 223.8 lbs.

Workout:

5/3/1 - Cycle 2, Days 13 & 14

power clean, 135 - 3x3
deadlift - 5/3/1
 - 140x5
 - 175x5
 - 210x5
press - 5/3/1
 - 60x5
 - 75x5
 - 90x5
chins, BW - 5x2

cardio

Heavy bag work

Log - Mon., 3/1/10

Workout:

5/3/1 - Cycle 2, Day 12

bench - 5/3/1
 - 185x5
 - 210x3
 - 235x7 (290)
BB row, 180 - 3x5

Comments:

That was it for today.  There was a kid who asked for some serious squat help, and I helped him a bit.  By then, it was a bit late - I have to work for a few hours yet tonight with trial only a few weeks away - so I called it a cycle.  I'll probably combine workouts and deload the rest of the week - maybe a lower day and then an upper day - and then get ready for cycle 3 next week.

That was one rep short on the bench, by the way.  I asked for a spot, and if I hadn't, I might have had it.  The guy kept his hands near the bar, in my line of vision.  It distracted me, and it also reminded me he was there - I had a safety net.  So I think I took a bit off my focus, and it was enough.

Log - Fri., 2/26/10

Workout:

5/3/1 - Cycle 2, Day 11

power clean, 165 - 3x3
squat - 5/3/1
 - 180x5
 - 205x3
 - 230x6 (276 - PR)
partial squat, 275, 315, 355
lunges, 30s - 3x12
leg curl, 60 - 3x12
calf raise, 75 - 3x12

Comments:

The squat form was already much better, but it's still a battle to maintain back angle.  I think that's going to be my fight for awhile with it, but the improvement was already noticeable today.  The 355 partial was the most weight I'd had on my back since high school.  It felt good, but was challenging for my back.  I lifted it easily (again, it was a partial).

Due to a combination of work schedule and the hours at my new gym (only downside I've fond to the place so far - no evening hours on the weekends), I may have to do bench on Monday and then deload the rest of the week. I'd love to bench today, but I just don't see how to make that happen.

Log - Tues., 2/23/10

Workout:

5/3/1 - Cycle 2, Day 10

press - 5/3/1
 - 110x5
 - 125x3
 - 140x5 (163)
chinup, BW - 5x2
lateral raise - 25x10, 20x10, 20x10
lat pulldown, 100 - 3x13
tri ext, 20s - 3x13
DB curl, 25s - 3x12

Comment:

A sixth rep on the press would have been a PR.  I got it over my head by an inch or two, but there it stayed ... for about five seconds.  And it wouldn't move.

Log - Mon., 2/22/10

Weight:  225.8 lbs.

Workout:

5/3/1 Cycle 2, Day 9

power clean, 165 - 3x3
deadlift - 5/3/1
 - 265x5
 - 300x3 (no straps, PR)
 - 335x11 (458 - PR)
leg press, 180* - 3x12
leg curl, 60 - 3x12
leg extension**, 60 - 3x12
calf raise, 75 - 3x12

* I have no idea what the sled itself weighs, so I'm just listing the amount of weight I added over and above the sled.

** I felt a bit of knee pain with this.  The trainer recommended them to me, and I said I'd try them, but this is the second time I've felt a little twinge while doing them.  With everything else, I'm sure I'm getting enough quad work, so I'll probably drop these.

Comments:

That last let set of deadlifts was brutal, full of thoughts like "six reps is great, see if you can get just one more" and "I think I can get a ninth without throwing up."  Damn, but it felt good to get that PR.

Log - Fri., 2/19/10

Workout:

5/3/1 - Cycle 2, Day 8

bench - 5/3/1
 - 175x3
 - 200x3
 - 225x9 (292)
row, 175 - 3x5
DB bench, 55s - 3x12
LCSR, 110 - 3x12
tri. ext., 20s - 3x12
DB curl, 25s - 3x12

Comments:

No PRs this week, which is disappointing, although I was happy with my deadlifting and bench.  In retrospect, I realize that all of last week - when I set four PRs - I was hungry before getting ready for the gym, so I had a shake before lifting.  I didn't do that this week.  I think I'll get back to doing that.

The cardio thing is frustrating me.  I'm enjoying lifting a lot right now, but am despising running on the treadmill.  This is particularly true because I'm feeling crunched for time when I do that.  I think I'm going to stop worrying about getting in three miles every leg day - it's so mindnumbing that I won't even step on the treadmill with that goal - and just focus on doing at least a mile every leg day.  If I feel good, I'll talk myself into going another half or full mile - who knows?  But I need to keep doing something until the weather is nicer and I can get back to what I love, running outside.

Log - Thurs., 2/18/10

Workout:

squat - 5/3/1
 - 170x3
 - 195x3
 - 220x5* (257)
partial squat - 255, 285, 315
leg press, 3x10
leg curl, 3x10
leg extension, 3x10

Comments:

I trained with Art for the first time today, with the goal of fixing my squat.  It turns out that I don't have as much to fix as I thought.  He was quite happy with form through warmups, and even my early sets looked pretty good to him.  However, as I did my last set, I was really starting to lean forward a bit too much.  Through a lot of yelling - the right kind - I forced me to keep my head up more and my shoulders back, which kept my form better.  However, I tweaked my knee on the third rep at 220 - my own damn fault, I let it slide a bit inside - so I stopped after 5 reps.  He then had me do some partials to get me more comfortable with more weight on my back - and even 315 was easy for those, even on a sore (hurt, not injured) knee. 

We can't work together next week, but probably will for a few weeks after that.  He's going to put together a 5/3/1 squat day for me to target some of my weaknesses.  I think I'm really going to like this.

Log - Thurs., 2/11/10

Workout:

5/3/1 - Cycle 2, Day 3

power clean, 165 - 3x3
squat - 5/3/1
 - 160x5
 - 180x5
 - 205x10 (273 - PR*)
lunge, 30s - 3x12
standing calf raise, 75 - 3x12

Food:

I'm sick.  No logging when I'm sick.  I just eat what my body will stomach.  Soup, mostly.

Comments:

For taking squat PRs, I'm discounting my 185x16 set, because a calculated 1RM from that set is meaningless.  So, I'm calling this a PR based off of the best recorded 1RM I have with a reasonable number of reps.  This was hard, but felt good.

Log - Wed., 2/17/10

Workout:

5/3/1 - Cycle 2, Day 6

press - 5/3/1
 - 105x3
 - 120x3
 - 135x5 (157)
chinup, BW - 3, 3, 2, 2, 2
lateral raise, 15s - 3x10
wide lat pulldown, 100 - 3x12

heavy bag

2 rounds

Comments:

Today is Ash Wednesday, so I barely ate.  It showed.

Log - Tues., 2/16/10

Note:  My wife was sick yesterday so I stayed home to take care of everyone.  My days will be a bit off as a result, but I should still be able to get in all four.

Workout:

5/3/1 - Cycle 2, Day 5

cleans, 170 - 1, 0; 165 - 3
deadlift - 5/3/1
 - 245x3
 - 280x3
 - 315x11 (430)
aGHR, BW - 3x5 (a=assisted with a pushoff from the bars)
standing calf raise, 75 - 3x12

Comments:

No time to run tonight.  I was hoping to be able to do more of the GHRs, but I really needed a huge pushoff - my hams must not be very strong, at all.  I'll probably sub in leg curls instead until I can build some more strength.

Log - Fri., 2/12/10

Workout:

5/3/1 - Cycle 2, Day 4

bench - 5/3/1
 - 160x5
 - 185x5
 - 210x12 (294 - PR!)
BB row, 170 - 3x5
DB press, 55s - 3x12
CSR, 100 - 3x12
tri. ext., 25s - 12, 10, 7
DB curl, 25x - 3x12

Comments:

Four days in the gym this week, four personal records.  It also amounts to a calculated total of 1,017, first time I've ever broken 1,000 lbs. in a calculated total like that.  It feels pretty good, particularly making such progress on my squat and bench.  Quite happy.

Log - Tues., 2/9/10

Workout:

5/3/1 - Cycle 2, Day 2

press - 5/3/1
 - 95x5
 - 110x5
 - 125x10 (167 - PR)
pullup, BW - 5x2
shoulder triad, 15s - 3x5
chinup, 150 - 5, 5 - 120 - 10

Heavy bag

2x3:00 rounds

Food:

B - A/D/A/B

Comments:

Lifting was good today.  The pullups got harder as the only place I could use (due to a class in the room with the big pullup bar) had fixed handles.  That forced me wider than usual, which might be good, but was also quite a bit more difficult.  The lightest dumbbells in the main room were 15s, so I used those for shoulder triads.  I think I should get the small 10s from the other room to grab some higher reps - 3x5 doesn't seem right for that exercise.

Log - Mon., 2/8/10

Workout:

5/3/1 - Cycle 2, Day 1

power clean, 160 - 3x3
deadlift - 5/3/1
 - 230x5
 - 265x5
 - 300x15 (450 - PR)
hanging leg raise, BW - 3x8

Running

20:00, 6.0 mph, 1.0 incline

Comments:

It always - always - feels good to come off a deload week!

Log - Fri., 2/5/10

Workout:

5/3/1 - Cycle 1, Days 15 & 16

power clean, 155 - 3x3
squat - 5/3/1
 - 95x5
 - 115x5
 - 140x5
bench - 5/3/1
 - 100x5
 - 120x5
 - 145x5
row, 165 - 3x5

heavy bag work - about 10 minutes

Comments:

Another good session at the new gym.  They have a really nice bench for benching!  My squats also felt great.  I'm feeling the bar shift (not while squatting, but as I naturally get set up) closer to a low bar position.  No complaints if that's where I end up.  Either way, balance and hip drive felt good.  I also got some heavy bag gloves and starting breaking them in last night.  I really need to learn what I'm doing - and I will - but I can already tell that I'm going to enjoy it.

Log - Wed., 2/3/10

Workout:

5/3/1 - Cycle 1, Days 13 & 14

power clean, 155 - 3x3
deadlift - 5/3/1
 - 140x5
 - 170x5
 - 205x5
press - 5/3/1
 - 60x5
 - 70x5
 - 85x5
pullups, BW - 5x2

Comments:

Tried out a new gym tonight.  I'm in love.

Log - Mon., 2/1/10

Workout:

running:

6.0 mph at 1 degree incline for the length of one Curb Your Enthusiasm episode.

Comments:

My gym is getting more and more crowded, and with one squat rack, that is starting to cause problems.  Yesterday, there was quite a line to use it, so I skipped lifting and hit the treadmill.  It actually felt pretty good.

Log - Sat., 1/30/10

Workout:

5/3/1 - Cycle 1, Days 11 & 12

power clean, 155 - 3x3
squat - 5/3/1
 - 175x5
 - 200x3
 - 220x6 (264)
bench - 5/3/1
 - 180x5
 - 205x3
 - 230x5 (268)
row, 165 - 5x5

Comments:

Neither of my 5/3/1 lifts were cycle bests this workout, but they were close.  I'm please with this first cycle (next week is my deload week, which I will take), at least from a strength perspective.  My running suffered a great deal, but that was due more to rescheduling workouts to fit sudden, unexpected work travel.  I plan to get back on that this next cycle (aided, I suspect, by the upcoming deload week).  I'm pleased that if I take my calculated best efforts from this cycle, I have a 973-lb. total, and a 1139 lb. total for the "big four."

Log - Wed., 1/27/10

Workout:

5/3/1 - Cycle 1, Days 9 & 10

power clean, 150 - 3x3
deadlift - 5/3/1
 - 255x5
 - 290x3
 - 325x10! (433 - PR)
press - 5/3/1
 - 105x5
 - 120x3
 - 135x7! (166 - PR)
pullups, BW - 5x2

Comments:

One of the best days I have ever had in the gym.  That deadlift PR was, to me, huge.  Every rep after 6, I thought was my last.  My goal was 8, which would have been a PR.  Damn, that felt good!

Log - Sun., 1/24/10

Workout:

5/3/1 - Cycle 1, Days 7 & 8

power clean, 145 - 3x3
squat - 5/3/1
 - 165x3
 - 185x3
 - 210x6 (252)
bench - 5/3/1
 - 170x3
 - 195x3
 - 220x7 (271)

Comments:

I'm unhappy with the squat performance here.  I don't think I was entirely recovered from the deadlifts, though, and I stopped after 6 not because I didn't think I could get into and out of the hole again, but because I didn't think I could with good form.  In fact, I think that rep 6 ws questionable in that regard. 

On bench, I had one left in the tank, maybe more, but no spotter.  So, I played it safe.

I may have to do this paired program again this week, again due to business travel, but I hope not.  I don't like it nearly as much.