C6W2D1: 7/2/12
Had 6-7 hours of good sleep before I had to take my dogs out for a walk then my son to day camp.
Was rushing a bit and I don’t think I ate well enough before I went to the gym.
Had plenty of proteins and fats but left out the complex carbs and fruits.
Felt good as I arrived at the gym though. (8/10)
Decent session overall even though I was not able to achieve what I wanted to do today.
Think I would have done better if I had some complex carbs and fruit, like a banana, in my pre-workout meal!
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Tags: 1RM, 5/3/1, complex carbs, Deadlift, Dynamic stretching, Foam rolling, GHR, Goal, Power Clean, Squat
C5W4D3: 6/16/12
Around 6-7 hours sleep before gym time.
I felt great but took some White Flood and BCAA’s on the way to the gym.
(I have work right afterwards.)
Arrived at the gym feeling nice and thinking I may be able to do better today! (8/10)
I was thinking that I may be overdoing my warm-ups and removed the power clean warm-up for now (will also stop the overhead squat warm-ups also on other lifts.)
Decent session overall even though I did not do as well as I thought I would be able to.
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Tags: 1RM, 5/3/1, BCAA, Burpees, Deadlift, Dynamic stretching, Foam rolling, GHR, Goal, Hanging Leg Raise, Overhead Squat, Power Clean, Squat, White Flood
C5W3D2: 6/6/12
Only able to sleep for 4-5 hours after work today.
Didn’t take any of the White Flood because I didn’t want to have any trouble sleeping after my session.
I did take some BCAA’s before my pre-workout meal of lamb chops and sweet potato hash.
Arrived at the gym not feeling somewhat tired still. (6/10)
I could tell it was going to be a rough session just by my warm-ups.
Almost gave-up and throw the towel by the 4th BBB Deadlift set but managed to man up to finish the whole planned session.
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Tags: 1RM, 5/3/1, BCAA, Burpees, Deadlift, Dynamic stretching, Foam rolling, GHR, Goal, Hanging Leg Raise, Power Clean, Pull-up, Squat, White Flood
C5W2D1: 5/28/12
Slept around 6-7 hours before I went to work tonight.
Think work wore me out more than usual. (Also had some personal issues happening which I don’t really want to talk about here.)
Arrived at the gym feeling fine but not spectacular like I wanted (6/10).
Disappointed in my squat session today and hopefully it was one of those fluke sessions and will see if I will need to deload on the next cycle after the next 2 other sessions of squats.
Decided that for BBB assistance work I will instead do a 50% on 1st week, 55% 2nd week and 60% 3rd week Training Max percentage.
My 1st week of a cycle seems to always suck so a much lighter load will probably do me best.
This is the 2nd time since I started 5/3/1 at the beginning of the year in which I made some changes to the program so I must be doing something right.
Adapt and overcome!
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Tags: 1RM, 5/3/1, BBB, Deadlift, Dynamic stretching, Foam rolling, GHR, Goal, Power Clean, Squat, Static Stretching, Training, Training Max
C2W2D1: 2/13/12
Had around 6 hours of broken sleep before the workout.
Somehow I woke-up at least 3x during my sleep! Probably due to excitement of the workout in the morning.
I was at least feeling good when I arrived at the gym despite the broken sleep.
Good workout today despite the math mistake I did today.
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Tags: 1RM, 5/3/1, Agile 8, Deadlift, Dynamic stretching, Foam rolling, GHR, Goal, Hanging Leg Raise, Power Clean, Purple Wraath, Squat, Static Stretching, White Flood
C1W5D2: Deload: 2/4/12
Solid 5 hours of sleep but somehow could not go back to sleep after trying for a few minutes.
So decided to take my dogs for a mile or so walk then hit the gym.
Nice easy session today even though I did not do any of the BBB assistance work. (It is deload week after all so took it a bit easy this week.)
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Tags: 5/3/1, Agile 8, Bench Press, Deload, Dips, Dynamic stretching, Foam rolling, GHR, KomodoSport, Power Clean, Squat, Static Stretching, Vibram, White Flood
C1W4D3: 1/27/12
Another workout session after work.
Slept around 6 hours before work.
Think work wore me out a bit more than I thought and I was not able to perform 100% today.
I also was not able to eat my usual pre-workout meal of Proatmeal (1 serving steel-cut oats + 1 serving whey protein powder) + Strawberries and ate a sausage, egg and cheese on a roll instead.
I was hoping for a better session but today ended up to be just a decent session but not bad overall.
I did learn something else today while doing my BBB Squats, which is always good!
Always strive to learn something new each and every day!
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Tags: 1RM, 5/3/1, Dynamic stretching, Foam rolling, GHR, Goal, Proatmeal, Purple Wraath, Rippetoe, Squat, Static Stretching, Vibram, White Flood
C1W3D2: 1/20/12
Was sick for a couple of days so had to catch up with the program and do Wednesday’s workout today.
Still feeling slightly icky but made myself go because I at least did not have a fever today.
Worked out after work and had around 6-7 hours of sleep plus around a 2 hour nap before work.
Workout went better than expected.
Wanted to get squats today and try to do the wave 3 overhead press tomorrow so I don’t miss any workouts this week.
One thing I did notice is really missing doing squats every session.
I may do some very light sets of squats as part of my warm-up just to keep in practice in my other lifts.
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Tags: 1RM, 5/3/1, assistance exercises, Dynamic stretching, Foam rolling, GHR, Squat, Static Stretching, White Flood
C1W2D1: 1/9/12
Had around 6 hours decent sleep.
Wanted to workout right after work but something prevented me from doing it so had to wait until after I slept for the day.
One thing I realized with this program now is how much it is dependent on my endurance.
Looks like my endurance needs work so I can push myself harder.
Once I get to work tonight I REALLY need to quit smoking cigarettes.
Only vice left I need to get rid off so I can progress better.
Sure once I succeed in this issue my progress will just catapult up!
Also find it weird that whenever I start a new program or after a layoff it seems that I need to relearn the lifts.
PS:
Decided to try the new gym near me one last try and decided I will definitely not coming back.
It only has 1 Olympic barbell, 1 squat rack and 1 power rack.
Did I forget to mention ONLY 1 Olympic barbell.
I have limited time at the gym and if some other person decides to use the ONLY barbell in the gym that would be a wasted session for me.
So definitely using my old gym for now.
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Tags: 1RM, 5/3/1, Dynamic stretching, Foam rolling, GHR, Good Morning, Hyperextension, Squat, Static Stretching, White Flood
Week 12 Day 1: 12/12/11
Unfortunately had around 5-6 hours of not so good sleep.
Think this was my downfall as I didn’t have the proper rest and I did not have full capacity in my energy level today.
Because of that I believe my form was crap and I ended up hurting my lower back.
So after my bench press I decided to call it quits and just go home.
I think I may have strained my lower back during squats so decided to end Mad Cow 2 sessions early and just relax and recover for a couple of weeks then start 5/3/1 on January 2nd. (I was planning to end Mad Cow after my 12th week anyways.)
Going to find my starting max for 5/3/1 most likely on December 28th and hopefully I am fully recovered by then and gives me a couple of days of rest before 5/3/1 start.
Had a good run setting some nice personal records for myself so happy with the outcome in the long run.
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Tags: Ab Pull Down, Back Pain, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Squat, Weighted Hyperextension, Weighted Incline Sit-up, White Flood
