Cycle 7 – 5s Week: Power Clean & Deadlift: 7/15/12
Semi-solid sleep of around 6 hours before I went to the gym.
Felt decent as I arrived at the gym after finishing my White Flood. (6/10)
Strapped for time and was able to do most of what I wanted to do except for the ab wheel rollouts.
Good session overall and I think I did better than I was expecting to do.
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Conditioning: 7/29/12
Krav Maga:
1 hour
Pull-ups:
1 x 10
Good session today.
Think it was helpful for yesterdays overhead session to loosen my body up with.
Energy level was not high today and shows on how much pull-ups I was able to do at the end of the class.
Conditioning: 7/25/12
Prowler Push:
Laps 1-4:
Weight: 90 lbs
Distance: 40 Yards/Lap
Rest: 60 seconds
Terrain: Asphalt
Laps 5-10:
Weight: 160 lbs
Distance: 40 Yards/Lap
Rest: 90 seconds
Terrain: Asphalt
Total Time: 15m 58.06s
I decided to use the prowler on familiar grounds considering I had a hard time the last session.
Used 2 45 lb plates on the 1st 4 laps then added 2 35 lb plates for the rest of it.
Build myself back up to 4 45 lb plates then add more from there … in time.
I was originally planning to take a nap before I push the prowler but sleep wouldn’t come so I just went out and get it over with.
Good session and not as bad as I was expecting it to be.
I think another handful of sessions and I should be able to add more weight to it.
PS:
This week is supposed to be the Deload week for Cycle 6 of 5/3/1.
Decided to just do some conditioning and rest before I start Cycle 7 this Saturday instead.
New Strength Goals by end of 5/3/1: Cycle 7 ~9/2/12:
Overhead Press: 160 lbs estimated 1RM
Power Clean: 170 lbs estimated 1RM
Deadlift: 420 lbs estimated 1RM
Bench Press: 265 lbs estimated 1RM
Squat: 345 lbs estimated 1RM
Decided to have a slightly shorter goal date this time around.
This time my short term goals end date will be the end of my current cycle for the 5/3/1 program.
Related Article:
Strength Goals: 4/9/12 to 7/22/12
Conditioning: 7/22/12
Prowler Push:
Laps 1-4:
Weight: 90 lbs
Distance: 40 Yards/Lap
Rest: 60 seconds
Terrain: Asphalt
Laps 5-6:
Weight: 180 lbs
Distance: 40 Yards/Lap
Rest: 90 seconds
Terrain: Asphalt
Laps 6-10:
Weight: 90 lbs
Distance: 40 Yards/Lap
Rest: 90 seconds
Terrain: Asphalt
Total Time: 17m 55.4s
Decided to try the other side of the parking lot near my apartment as it was empty on a Sunday afternoon.
Only had a protein shake and some BCAA tabs after I woke-up to start some conditioning.
Had a serving of Purple Wraath and Instantized BCAA Powder in my water bottle with ice.
The pavement I think had more friction compared to the driveway behind my apartment that I normally use my prowler on.
That and I think I need to improve on my strength and conditioning a bit more.
Had to remove the 2 extra plates after I did 2 laps with them knowing I am not good enough at the time to do the rest of the laps with them.
Good times though and nothing like using the prowler to teach you a lesson in humility!
That and the need to improve more!
C6W4D3: 7/21/12
Tried to get as much rest for today’s squat session.
Managed to have around 7 hours of decent sleep!
Really wary today as I somehow managed to acquire some body pain/soreness this week.
I have a weird soreness on my left heel (which I hope is not a bone spur), my left hip is pulled I think from a bench session last week and my right wrist is still not 100%!
I just walked my dogs after I woke up then ate a decent breakfast before I drank my White Flood and drove to the gym.
Arrived at the gym feeling decent enough but not spectacular. (7/10)
I think I had a good session and I am back to squatting my max weight on squats!
Today will conclude cycle 6 of 5/3/1 and I think I will start the next cycle with just 2x/week sessions from now on in order to help with my recovery.
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Conditioning: 7/20/12
Walking:
Distance: 0.89 miles
Time: 14m 15.7s
Krav Maga:
1 hour
Pull-ups:
1 x 12
Chin-ups:
1 x 12
Walking:
Distance: 0.852 miles
Time: 9m 39s
Took an hour nap after work then decided to walk to class as my conditioning.
Was drizzling on the way there but it started pouring on the way back home.
Good session today.
Love learning all this new stuff.
Conditioning: 7/16/12
Walking:
Distance: 0.881 miles
Time: 14m 35.7s
Krav Maga:
1 hour
Pull-ups:
1 x 12
Chin-ups:
1 x 10
Walking:
Distance: 0.939 miles
Time: 17m 21.7s
Still sore from yesterdays lifting session.
Almost talked myself to not do any conditioning today.
Walked to and from class and had a good session.
Energy level was less than usual somehow but I also didn’t take any White Flood on the way to class.
Overall a good day.
