4/21: Gym Weight Training Session – 5/3/1 Bench Press
21 Apr 2012 Leave a Comment
in training
Wrapping up this cycle of 5/3/1 this week and then modifying it for the next round. Instead of 3 training days every 10 (one for bench press, one for deadlift, and one for squat and press), I’m switching it to 2 sessions every 7 days. That’ll get some more frequency on the lifts – the last bench press session I had for example was 13 days ago. I’m dropping the Pendlay row as a core movement but will continue on with it as an assistance option. So it will be 1 day for bench press and squat, and 1 day for deadlift and push press. One to 2 assistance moves for upper and lower and done.
Bench Press – 10×45, 7×135, 5×185 / 5×205, 3×250, 3×275 – this sucked, but not surprised
Pendlay Row – 6×135 / 5x5x185
Wrist roller – forward – 4×20, 4×25# / back – 5, 6 x 25#
Neck – 2x30x40#
Band Face Pulls – green – 20, 25
Band Pushdowns – green – 16, 17
DB Hammer Curls – 7,8 x 35#
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4/8: Gym Weight Training and Weighted Vest Hiking Session
08 Apr 2012 Leave a Comment
in training
Taking a look back over the first quarter of the year – I missed my weight training target by one session but did quite well on conditioning. We’re at day 99 of 2012 – that’s 99 days that you can’t get back. Did you hit your goals? Where will you be on July 16th (99 days from now)?
Started the day with a weighted vest (42#) hike in the woods with a run up every hill (8). Then down to the basement for a quick weight training session. Now I’m contemplating getting the prowler out, which means I must be a tad insane.
Bodyweight at 207 after a blip up to 212 from 4 days in Chicago..
Bench Press – 10×45, 7×135 / 5×190, 5×225, 8×235
Row – Pendlay – 10×135 / 5×165, 190, 8×205
Face Pulls – green band – 3×20
Coffee Can Hold – a bunch for 3 seconds with 16#
Neck Harness – 2x30x40#
DB Hammer Curls – 2x8x35#
Wrist Roller – 5’ of travel – forwards – 2x3x20# / backwards – 4, 5 x20#
4/1: Gym Weight Training and Conditioning Session – 3×3 Push Presses and Squats
01 Apr 2012 Leave a Comment
in training
Went down to the Y this afternoon. Had a good session. BW @ 208.
Treadmill – 15% incline, 15’, 3.1 to 4 mph
Push Press – 10×45, 7×95, 5×135 / 3×180, 205, 4×230
Squat – 5×225 / 3×280, 315, 355 (3rd rep was a grinder)
D-Handle Pullups – 4×5 (between squat sets)
Box Jumps – 42” – standing – 2×3, sitting on 10” box – 3×3
Glute Ham Raises – 2×10
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3/29: 3×3 Gym Weight Training Session – Plain Old Deadlifts
29 Mar 2012 Leave a Comment
in training
Bodyweight down under 205 this morning which I think is the lowest in over a decade.
Hamstrings and glutes are sore today from kart racing last night. Not much going on tonight so after much procrastination I made it downstairs to the gym for deadlifts. Lifted as programmed and done in under 30 minutes. Now off to sit in the sauna and hot tub.
Deadlifts – 5×135, 225, 275 / 3×330, 380, 425 (last set was unusually difficult).
Ab Wheel – standing from 44” – 3×12
3/26: Gym Weight Training Session – 3×3 Bench Press and Rows & 3/27 Kettlebells
27 Mar 2012 Leave a Comment
in training
Not sure what round of 5/3/1 this is but it’s a new start. Increased weight on push press, rows and squats; decreased a bit for bench press and deadlifts. Bodyweight at 207.
Bench Press – 10×45, 7×135, 5×185 / 3×205, 235, 5×265
Rows – Pendlay – 5×135, 155 / 3×180, 205, 5×230
3/27 – 7 am – 2 hand KB swings, 55#, 1’ rest between – 5×24 reps
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3/21: Gym Weight Training and Conditioning Session – 5/3/1 Power Cleans and Deadlifts
21 Mar 2012 Leave a Comment
in training
First weight training session in 12 days. Had a nice trip to Quebec City but only was able to run hills on 2 of the mornings I was there.
Treadmill – 15% incline, 15’, started at 5 and ended at 6 km/h
Power Cleans – last time running these in the program – 5×135, 3×155 / 5×185, 3×205, 2 misses @ 230 – hi-pulled it and that was it
Deadlifts – 3×275, 315 / 5×375, 3×425, 2 misses – 1 an inch off the floor, the other above the knee with 475. Big WTF, but not deadlifting in 3 weeks probably had something to do with it.
Time to reset weights downward on bench press and deadlift and increase on squat and push press and start another cycle.
3/9: Gym Weight Training and Conditioning Session – 5/3/1 Push Presses and Squats
09 Mar 2012 Leave a Comment
in training
Did kettlebell swings first thing this morning. 5×22 with 1’ rest in between. Good way to get fired up for the day.
Down to the YMCA for 6pm. Had a good session. Done in an hour including 15’ on the treadmill.
Treadmill – 15% incline, 15’, 4.8-6 km/h
Push Press – strict warm-up – 10×45, 7×95, 5×135 / 3×155 / 5×190, 3×215, 3×240 (the set of 5 and 3 felt off a bit but was happy with the last set)
Squat – 5×225, 3×275 / 5×290, 3×330, 3×370 – felt pretty good overall, the bars there are nice and sharp and don’t roll down the back
DB Row – dead stop each rep – 3x8x100
Glute Ham Raise – 3×10
Still had an hour before my son was done with his activities, so went across the street to the pub for some post workout recovery drinks (Stiegl Radler beer!).
