Conditioning: 6/30/12
Krav Maga:
1 hour
Pull-up:
1 x 20
Chin-up:
1 x 15
Decent session right after my graveyard shift.
Monthly Archives: June 2012
5/3/1: C6W1D3: Bench Press (205 x 5): 6/29/12
C6W1D3: 6/29/12
Slept like a baby for 6-7 hours before work but felt like I could sleep more if I had the time.
Actually felt sleepy most of my graveyard shift until the end of the shift which I felt like I got my second wind!
Took 2 tabs of BCAA when I got home from work then walked my dogs.
A serving of White Flood on the way to the gym and I felt fine but not as good as I did as my last session. (7/10)
Did I forget to mention that I am still suffering from DOMS on my upper back and hamstrings from my last session!
My glutes DOMS recovered yesterday at least!
Decent session overall but I think I could have done better if I had more rest.
Also may have a better performance if I did this session after I woke up instead of after work.
Also removed some assistance exercises and warm-ups to just focus more on my main lift.
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Personal Record: 135 x 7 PC rep PR! Estimated 1RM Goal Achieved! (166 lbs estimated 1RM total!)
6/27/12
Achieved the 165 lbs Estimated 1RM Goal for the Power Clean while doing the 5/3/1 program and even surpassed it by doing a 166 lbs estimated 1RM (135 lbs x 7)!
New Goal:
Power Clean : 170 lbs estimated 1RM by July 22, 2012.
Related Article:
5/3/1: C6W1D2: Power Clean (135 x 7) & Deadlift (325 x 5): 6/27/12: (PC rep PR and Strength Goal Met!) * Conditioning: Krav Maga
C6W1D2: 6/27/12
I was up most of the day yesterday due to it being my night off from work.
Hate that I woke up around 6-7 hours after I slept without an alarm clock going off!
I guess my body is used to having this little sleep!
Took some BCAA tabs as I walked my dogs then drove to the gym sipping on my White Flood.
Felt much better compared to last session as I arrived at the gym too! (8/10)
Had some extra time I managed to have at the gym and added some of my regular assistance work with it.
Ate some pot roast with red potatoes and carrots in it post-workout then walked 1 mile to my Krav Maga class 3 hours later.
Great day overall and finished my class with a cheeseburger at the bar as a cheat meal after we walked back home.
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5/3/1: C6W1D1: Overhead Press (135 x 4) * Conditioning: Krav Maga
C6W1D1: 6/24/12
Around 4-5 hours of sleep before work.
Tired a bit and took a couple BCAA tabs as I took my dogs for a walk after work.
Drank some White Flood on the way to the gym and felt decent but not fired up like I knew I was going to be. (6/10)
Decided to omit some assistance work this cycle to reduce my time in the gym.
Decent session on the lifts even though I stalled for the first time doing 5/3/1.
Went straight and did an hour of Krav Maga after my lifting and had a good conditioning session.
Good day but could have been better if I had proper rest.
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Conditioning: Krav Maga: 6/23/12
Conditioning: 6/23/12
Krav Maga
1 hour
Pull-ups:
1 x 20
Around 4-5 hours sleep before work last night.
Took 2 tabs of BCAA’s then walked my dogs after my graveyard shift.
No stims again as I have to sleep after class.
Only my Intra-workout drink is what I brought with me to class (Purple Wraath + Instantized BCAA + 28 oz water/ice).
Great session today and I learned some nice grappling moves!
5/3/1: C5W5D2: Squat & Bench Press: 6/22/12
C5W5D2: 6/22/12
Slept around 6-7 hours before work.
Was originally planning to sleep after work then do a quick session right before I go back to work.
Arrived home early enough from my graveyard shift then walked my dogs and couldn’t help myself but drive straight to the gym and do a quick session.
Actually felt great as I arrived at the gym and only thing I had was some BCAA tabs, which I took when I walked my dogs, and my Intra-workout drink (Purple Wraath + 1 serving Instantized BCAA + 28 oz Water/ice). (9/10)
Did not take any stims today so I can hopefully sleep after the session.
Just did the two main lifts I had to do and went home.
No vids on both as I just wanted to get everything done and get out.
Nice end to cycle 5!
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Lessons …
I have followed Jim Wendler’s articles since I stumbled upon strength training a few years ago. He has much knowledge that I find useful and a wicked sense of humor.
The other day I just read a new article he wrote that I find really well written and inspiring which I wanted to share. The article is called: “Mentoring Wendler” and can be found at T-Nation.com.
I just would like to highlight some lessons that I find great in this article.
Lessons:
- When someone that is better than you gives you advice, listen. Don’t ask questions.
- Lift to get strong, jump to be fast – don’t do anything unnecessary.
- Control the things you have control over; don’t worry about the rest.
- You have to earn the right to be mentored.
- Your goals and your life are your own; true freedom is not allowing others to make them for you.
If you have not read the article then you may not understand the lessons. So take a couple of minutes and read it!
This article makes so much sense to me and hits home in so many levels. It may make sense to some and to those that don’t … oh well.
Conditioning: Pack Walk + Krav Maga: 6/20/12
Conditioning: 6/20/12
Pack Walk:
Distance: 1.05 miles
Time: 20m 29s
Weight: +35 lbs
Route: http://connect.garmi…ivity/191016302
Krav Maga:
1 Hour
Pack Walk:
Distance: 1.07 miles
Time: 17m 37s
Weight: +35 lbs
Route: http://connect.garmi…ivity/191016309
Around 6-7 hours of good, scattered sleep before work yesterday.
Really HOT day today and decided to do some conditioning after my graveyard shift at work.
Not feeling as powerful as I did the other day so decided to see how much weight my backpack can handle.
Think I will need to buy an old ruck sack with good lumbar support in order to carry a 45 lb plate or so.
Carrying a 35 lb plate was a good start though in this scorching day!
Up for 18 hours by the time I started my Krav Maga class.
Had a decent time even though I was definitely not running at 100% but I gave it all I got.
Did not even want to attempt an AMRAP Pull/Chin-up session after class and just humped back home with my pack.
Decent conditioning I think overall and I definitely feel worn-out by the time I reached home!
