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Thread: DRice311's Bastardization of 5/3/1

  1. #21
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    • starting strength seminar april 2024
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    Okay, we're going to fix your power clean in a flash. No worries.

  2. #22
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    Quote Originally Posted by Mac Ward View Post
    Nice work. You are plenty strong, and have a solid work ethic. I'm looking forward to following along your log. I am particularly interested in the split you have worked out and watching you grow.
    Thanks Mac - I respect your opinion, so I appreciate it.

  3. #23
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    Quote Originally Posted by TBone View Post
    Okay, we're going to fix your power clean in a flash. No worries.
    haha - is it bad, that now I am getting nervous?

  4. #24
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    Quote Originally Posted by DRice311 View Post
    haha - is it bad, that now I am getting nervous?
    Dude, you are basically muscle cleaning 225 for a triple and 245 for a single. Once you learn how to use your legs and hips, it's going to be awesome.

    Strong people are fun.

  5. #25
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    (3,3,3+ on Wendler's Program):

    Wednesday (7/4):
    Gym Closed. Major bummer. Spent my lunch hour sitting at my desk.

    Thursday (7/5):
    Bench:
    3 at 260# - paused
    3 at 300# - paused
    3+ at 335#
    Got 4 at 335# - not paused. Got 5 at 330# on 6/13, and 3 at 350# on 6/20 - so not a great week. I'd say average. I probably could have grinded out 1 more, but didn't want to go to complete failure.

    Assistance:
    Speed Press - 8x3 at 145# ~60 sec rest between sets
    Arnold Press - 3x10 at 80# dumbells
    Front Raises - 3x12 at 50# dumbells
    Bent Over Raises - 3x12 at 60# dumbells
    Dumbell Shrugs - 3x20 at 100# dumbells

    Here is a video of my last 3+ set on bench.


  6. #26
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    Quote Originally Posted by DRice311 View Post
    (Here is a video of my last 3+ set on bench.

    Very nice form and great control. I liked it.

  7. #27
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    (3,3,3+ on Wendler's Program)

    Friday (7/6):
    Deadlift:
    3 at 345#
    3 at 395#
    3+ at 445#
    Got 8 at 445# - felt pretty good about it, considering I got 8 last week at 420#. Probably could of squeezed out 1 or possibly 2 more as well.

    Assistance:
    Speed Squats - 8x3 at 235# - pause for 2 seconds in the hole, ~60 sec rest between sets
    Lunges - 3x20 at 80#
    Close Grip Bench - 3x10 at 225#
    Tricep Extensions - 3x10 at 150#
    Seated Calf Raises - 3x15 at 235#

    Not a bad way to end the week. Here is video of my 3+ set on deadlift:


  8. #28
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    Ya I see what you mean with your hips, man. That kind of looks like the bottom of my deadlift when I don't start out in front of my toes a bit.

  9. #29
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    Your 445x8 was a quick set. Very nice. You certainly appeared to have more.

  10. #30
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    starting strength coach development program
    Saturday (7/7):
    In a crazy turn of events, a couple of my buddies, and myself, decided to make the trip to Asheville and spent about an hour and a half at Asheville Strength and Conditioning in an attempt to turn my power clean technique from a big pile of dog shit, into less of a big pile of dog shit. Tbone was very cool, and gave me tons of stuff to think about and work on. Here is what we accomplished:
    http://youtu.be/o_-Fb-Jrafg
    My favorite highlight of the afternoon, Tamara telling my buddy Tommy he had tiny girly shoulders.

    Sunday (7/8):
    Power clean technique work and conditioning.

    I was itching to continue practicing after yesterday. After that, I did a conditioning circuit with my brother (he's a crossfitter) consisting of:
    3 rounds
    - 80 yard sled push (sled loaded with 225+sled weight)
    - 10 ghr's
    - Peg board climb
    - Row 500 meters
    Last edited by DRice311; 07-09-2012 at 12:28 PM.

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