Willie's 5/3/1 back to fitness

[william jackson]

Swam half a mile.

mixed up the strokes. shoulder wasn't liking freestyle on first leg so i switched to breast stroke and found it acceptable. after a breather on the other side of the pond, began again using freestyle, mostly pain free. i anticipate longer warmups until everything begins to feel right.

exercised my brain with a bunch of calculus. i start tutoring tomorrow.

[william jackson]

10 mile bike ride- ~40min
squats: 1x45 painful shoulder
Front squats: 5x45, 5x135, 5x225, 10x225
press: 2x10x45, 5x95, 3x8x135
bent rows: 10x45, 10x95, 10x135
shoulder rehab stuff
squat: 2x5x45
10 mile bike ride- ~35min

i thought my was going to cooperate today but at first, there was no way. i am starting to suspect some real structural damage. was going for a light 3x5x225 but i just kept going during the second set, i feel it was better this way. bent rows because they kinda worked the achy area of my shoulder. did all kinds of plate circles and pulley exercises in an attempt to rehab my self. attempted squats again, and they were much more comfortable. i'll probably go in again tomorrow and play with the bum shoulder and try to work the squat position more. it is painful if i set my grip first, then get under the bar. not so much when i get under then place my grip. getting out from under is pretty brutal too. good weather for bike riding. made it home before it began to rain.

[william jackson]

Switching things up since i cant do the program.

warmup- pulley crap, arm circles, OHSQ
Deadlift: 5x135, 5x225, 5x315, 2x3x415, 3x1x415
Bench: 2x10x45, 5x135, 5x185, 2x8x205, 9x205
Front squat: 5x45, 5x135, 3x225, 10x235

Shoulder=still toast. after extensive warmup, i managed to do some back squats with the bar in a hybrid position. probably did about 10 painful sets of five scattered throughout the workout. Deadlift was a problem from the warmups. i ate too large a breakfast and this resulted in near vomiting after every set. grip loosened on first rep of 415 so i told myself i'd do 3x3 instead of 1x5. well 3x3 turned into 2x3+3x1 in between rounds of swallowing bile. bench was aight. shoulder hurts only when unracking. i always liked 8's for upper-body, i just prefer them stronger... After my set of 10 FS on Wed, i figured i would try again today with more weight. 235 was a cinch.

not very happy about the shoulder. im not very optimistic toward back squatting heavy before i go to hawaii in august. i will keep working front squats: heavy 3x5 on monday and a 1x10 on friday, see what happens. im nervous about the o-lifts, although i did pc 135 pain free, poor positioning might be able to jack me up. im thinking deficit deads or snatch-grip deads, or snatch grip deficit deadlifts. i think the greater range of motion will work the hamstrings better since im not squatting. gonna reset the deads on friday and do an amrap set, adding weight each week. hopefully the higher reps will get me mo'swole.

[william jackson]

Front Squats: 2x10x45, 5x135, 5x225, 5x265, 2x5x255
Press: 2x5x45, 5x95, 3x5x135
chins: 5
Wide Grip Deadlift: 2x5x135, 2x5x225

did my fs set at 265, then looked at my log and realized i was supposed to do 255 today. 265 was rough so i bumped down. press was shytty. planned on doing more chins but the shoulder is sore. WGDL's are tougher than i imagined but i think they will have the desired effect.

missed some workouts due to travel/interviews/first aid training and testing. I need to be more aggressive with this shoulder thing. i have a physical on monday so im going to try to get a referral.

[Oldster]

When you are scheduled for less than you handle and you still handle it, awesome! Bumping it down to 255 was the prudent move.

Man, doing 10 reps in the FS, that is amazing. I typically stay with singles or doubles, occasionally 3's since I keep the bar up against my throat fairly solidly.

I am a pussy. You are not.

[william jackson]

Ran 2.4 miles today, untimed.

Yeah the 10's is something I just did and I think I'm going to run with it as I don't foresee 2xweek linear progression with FS.

Repping 300+lbs on bench makes you definitely NOT a pussy.

[william jackson]

Gave blood today so no training.

Smoked some babyback ribs yesterday. Three hours and 40 minutes with charcoal and soaked hickory. tried keeping temp between 200-275 degrees. delicious smokey flavor. have had ribs for dinner, breakfast, lunch, and dinner again. nice and moist but not quite fall off the bone. longer at lower temp next time.

[william jackson]

FS: 2x10x45, 5x135, 5x225, 3x5x260
Bench: 2x10x45, 8x135, 8x185, 8x210, 6x210, 5x185, 15x135
WGDL: 2x8x135, 8x225

Still cant back squat with this damn shoulder. apparently cannot bench very well either. I am going to approach upper body training with more of a pyramiding-up scheme because the "heavier" stuff really makes it feel like trash. I dig the WGDL, it hits my grip differently, "finishes off" my quads, works the hammies, and gets me out of breath. 4 things that dont happen too often in my training.

Ran 2.4 miles in the rain, un-timed but ran the whole way through.

hopefully tomorrow i'll run and get some conditioning and shoulder rehab done in the gym.

[william jackson]

Ran the 2.4 yesterday and managed 2x10 chins before my shoulder started aching.

[william jackson]

This morning ran the 2.4 loop. Im going to start timing it on Monday.

Deadlift: 5x135, 5x225, 5x315, 10x365
Bench: 10x45, 10x135, 3x10x185
FS: 5x135, 3x225, 8x240

Could have gone heavier on the deadlift but haven't done high reps in a while so I will take it. Could have gone heavier on bench but I was planning on doing some dumbbell presses but shoulder was aching. Could have nailed the front squats but I was wearing a damn sleeveless t-shirt and the bar got out of position.

Did some powercleans during DL warmup and my damn shoulder got pissy. I'm tired of this, it is really discouraging me. I left after the FS failure to achieve 10 reps because I was frustrated and hungry.