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.