Project Beastie

[Aikislacker]

So I've been doing CF for about 2 years now. In the past 6 months or so, I've been lucky enough to get coached by Kelly Moore and have been discovering the joy of watching my strength progress.
I'm keeping a training log on CF's boards, but Kelly suggested I start one here, so here goes!

I'm doing 5/3/1 with the extra work- hill sprints, car pushes, more to be added I'm warned.

Tonight did squats
130x5, 135x3, 160x1.
160 was easy.
Then I tried a 20 rep to see what it's all about.
115x20. Um... was pretty easy.
Kelly loaded the bar with 130 and didn't tell me. Did that for 12. I could have done more, but I was kind of worried about where it'd end up after the previous work. 12 wasn't too bad either....

Btw-I'm 39/f/140ish/5'4".

[Aikislacker]

Oh yeah- Kelly said I look like I belong in a lifting gym now. That's a big compliment coming from her.

You should have seen me about 6 months ago doing 105x5. Snicker. Guess I had no clue what heavy squatting was about.

I am training with the intention of getting into a raw meet and hopefully going to nationals this year.

[SerusMournstar]

Sounds like you're progressing nicely, keep it up!

[Aikislacker]

Thank you. Honestly, the progress is surprising the hell out of me!


So, I'm glad I refused to do 130 for 20 on the squats yesterday, because the soreness is settling in right now!

Today's work-
Deadlift 175x5, 185x3, 220x1. Boy. I surprised myself because that 220 came up easily! It felt like 195 used to feel. 225 when I hit it last was a slow grind. This was easy. I am really shocked. YAY 5-3-1!

Bench press- 100x5, 105x3, 125x1. The 125x1 was a slow grind. All but the first 100 were touch and go. I think the bench part of my program is approaching the point where I will fail some reps.

[Kelly Moore]

That 220# pull was amazingly easy. I know Camille had five solid reps with that weight. Very solid work that is paying off big time. Her lifts and appearance have changed dramatically since I first watched the 105x5 squats six months ago.

I admit to being surprised as we opted to deadlift the day after squatting due to time/travel issues (I would not usually agree to doing that, but it will be a while before I can watch her lift again). I need to find her a meet and get her competing!

[Aikislacker]

Yeah I usually wouldn't do that either, but I knew I wouldn't get anything done Monday.

Turns out nothing Tuesday or Wednesday now either : (

Well, Tuesday night I did this:

Row 500, rest 2 mins for 4 rounds.

Times- 2:09 (damper on 4), 2:09, 2:12 (damper on 7), 2:11. Wanted to hurl afterwards. I kept crashing right around the 1 min mark. At one point in the first round, the monitor read a pace of something like 1:40. However, I wasn't paying attention to it and discounted it as an error, so I will look for that again the next time I try this. No way I could hold that pace though.

My stroke rates were like 30 on the damper of 4 and high 20s on 7.

I have a damn cold and feel like crap. Under a LOT of stress right now. Didn't eat much yesterday....

Going to have to squeeze in squats late tonight. Good thing it's a deload week.

[Paul Sousa]

Are you not going for max reps on the third week of the cycle? Just wondering. Always interested in seeing how different people use the 5/3/1 program and how it works for them.

[Aikislacker]

No, Paul I'm not. My coach, Kelly Moore, has gone over the program and wants me to stick to this scheme with no max reps. Although I talked her into working in 20 rep squats every do often. Hit me on the head now! I honestly can't remember her rationalization for not going with the max reps.

This is a deload week, and boy do I need it! Lots of stress, a cold... low sleep... not good.

Squats-
115x5
120x5
125x5
They didn't feel as light as I'd like, but they weren't bad.

Then did

2 rounds, not for time (couldn't find a stopwatch in the gym)
Walking lunges (1 trip across the gym) with a 10k kettlebell in each hand
Broad jumps with the Power Jumper (2 red bands, then 1 red band) one trip across the gym
Row 200M

Oh yeah- saw 146 pace on the rower for a short period on first round, 1:49 on second. Couldn't keep it up more than like 20 secs though.

Definitely had me panting and sweating. I felt like the big dork in the power jumper, though that thing makes jumping hard! Of course there were like 6 people in the gym tonight. It's usually empty! :wtf:

[IlPrincipeBrutto]

Hi,

Well, Tuesday night I did this:

Row 500, rest 2 mins for 4 rounds.

thanks for the inspiration, I did exactly the same this morning. Short, intense and interesting.

IPB

[Aikislacker]

Nice. Yeah, that was a little buttkicker!

Noticed the other day that my right thigh is 1.25 inches larger than the left. Whoopsie. I know I have a tendency to use my right leg more when I get tired or things get heavy.