I read 5/3/1 and realized I didn’t set up my numbers quite right. I did the testing suggested in the book today to recalculate them. Weights were 80-85% of my 1RM for as many reps as possible—squats and deadlifts. Benching is out for a while and pressing is still touchy, so no testing on those.
PVC, shoulder rehab, dynamic warm up
w/u: 5x45, 5x95, 4x125, 3x155, 2x185
w/s: 8x210 (belt) probably could have gotten more with poor form, but I assumed that wasn’t the point
w/u: 3x45, 3x135, 2x165, 1x195
w/s: 7x225 (belt) my back felt really good through all reps, which is unusual. I haven’t deadlifted since last week, so the extra rest obviously helped.
Press: started slow to test, but they didn’t hurt. Still kept them at moderate weight and volume, just in case.
w/u: 2x5x45, 5x65, 5x70
tested my shoulder with chins and push ups—neither felt good. Had to try…
hammer curls: 3x10x20
stairmill intervals—20 minutes (alternated 1minute slow, 1 minute faster). This was convenient, and kicked my butt (literally).
I had a really stressful week and hadn’t lifted since Monday. I made it for a couple bootcamp workouts for cardio, but I was way too fried to lift anything heavy. Felt good to get under the bar today. I haven’t had a week like that in a while and it reminded me how critical keeping a lid on stress is to staying on track with my programming.
My shoulder is starting to feel better, though definitely still hurts to move is certain ways. Lots of icing, ibuprofen, and not doing things that hurt. I’m going to see my chiro on Monday, so we’ll see if ART can and will help.
Foam roll, dynamic warm up
4 x 110 ft. x 120lb.
12 x 110 t. x 70lb.
Just enough rest to catch my breath. I was petering out at the end of the push with the heavier weight, so I dropped back. I wanted to use these for speed. Plenty of room to grow here.
Sandbag carry (bear-hug the bag and run):
100 ft. x 80lb. way too easy
200 ft. x 80lb. still too easy
3 x 200ft. x 80lb. + 50lb weight vest
I need to get a heavier sandbag. The weight vest doesn’t really simulate a heavier sandbag, but at least it made this work.
Sandbag shouldering & carry (get it on shoulder and run):
2 x 100 ft. x 80lb., switch shoulders quickly, 100 ft. x 80lb.
I was shocked and happy that my shoulder felt ok for this. On the mend for sure.
Damn this session felt good.
Hope the chiro and ART help today!
My chiro says bursitis in my right shoulder & a minor front delt strain. He did ART (which hurt like hell in spots) and ultrasound therapy. It's a bit sore now, but I also worked out tonight, which I'm sure didn't help I'm basically supposed to do what I've been doing (i.e. stop if it hurts) and see him again later this week. I'll take it.
5/3/1 week 2. I kind of screwed week 1 up, but whatever. I’m moving on. I forgot my written program with all my calculated weights (oops), so I went by an online calculator. When I checked later, it bumped my work weights up by 2.5 to 5lbs. from what I had calculated. Again, whatever, because it all got done. Luckily I remembered the accessory work I had planned.
PVC, shoulder rehab, dynamic warm up
Shoulder is getting better, still have to be cautious.
w/u: 5x45, 5x95, 4x135, 3x155
w/s: 3x170, 3x195, 7x220 (belt on last) rep PR
definitely feeling the effects of more conditioning work—legs more sore than usual. Too bad for them, they have to work anyway.
w/s: 3x65, 3x75, 5x85 rep PR these felt ok on my shoulder until the bar got out in front (rep 5)
French press/fat DB rows (superset):
10 x 45/8 x 40, 10x55/8x40, 10x55/8x40
alternate stairmill intervals (4 minutes) and KB swings (sets of 10 every 40s, 5 sets)
25 minutes total.
I’d love to push the prowler instead, but it was late and there’s not enough light behind the building (can’t push inside). No hills around the gym either. The only piece of cardio equipment we have is the
stairmill, so that’s what I do
So far, I like 5/3/1. The AMRAP heaviest set makes me happy—one all out set and I’m done. I’m fitting in a lot more conditioning too, which makes me feel good and will help prep me for contest season.
PVC, shoulder rehab, dwu
w/u: 3x45, 3x135, 1x165
w/s: 3x175, 3x205, 10x227.5
huge rep PR, all DOH & no belt except last. Felt like I had a few less pretty reps left in the tank. My 1RM a year ago this weekend was 230. Getting stronger is awesome.
Inverted row/ez curls
TRX Ts/MB slams
10xbw/10 x 6kg
Stairmill intervals 10 min
Lateral drills - 3 trips each, 20s rest, 11 min total
I don't like the accessory work I programmed on this day. Not hard enough. Must fix that.
First event day in 4+ months. Shoulder is still on the mend, but getting better.
PVC, shoulder rehab, dwu
Squat: fast & light
5x45, 5x95, 5x120, 5x145
I stink at moving the bar quickly, so this should help
Axle push press/jerk
w/u: 3x25, 3x65, 2x95, 1x115
w/s: 3x120, 2x120 (failed rep 3), 3x115, 3x120 rep PR
I’m rusty on these; haven’t done them in at last 4-5 months. I’m all over the platform and landing like a duck. I think this will work itself out next time. 120 was my 1RM before today, so not a bad place to start.
Farmer’s walk: 100’ with a turn at 50’
1x135lb/hand, 1x140, 1x150
All were pretty quick, turn got tough with 150. I’ll be blowing my 160 PR out of the water in no time.
Prowler: 22 minutes (yes, the 2 matters)
Wendler Prowler Challenge #4, sort of
2 minutes continuous push, 1 minute rest, repeat for 5 pushes total—started with sled + 140lb, but after about 10’ it wouldn’t budge, so I pushed sled + 90lb (155 total). This sucked, but I have plenty of room to grow here. 14 minutes
Short break (<2 minutes), then…
8 x on the minute 100’ sprints with the unloaded Prowler. The faster I ran, the longer a rest I got. I averaged 14-17s per sprint, so got about 45s rest between.
Got the presses and farmers on video:http://youtu.be/vpVYkTq8Y3g
wow, those farmer's walks.... that makes me wonder how much i could carry on those. i will guess a LOT less
You could try them & find out! They feel awful for a lot of people the first time, so don't judge until the second go
i'm going to. thanks for the tip!