Cycle 12 – 1s Week: Power Clean & Deadlift: 4/16/13
Slept for around 4.5 hrs before work and snuck in a couple naps here and there.
Didn’t feel that great but not too bad as I arrived at the gym. (5/10)
Energized a bit as I finished my power clean warm-up sets (6/10) and had a steady energy from there.
I am guessing I had a nice Carb Back-load the night before and helped my session despite the less than adequate rest!
Good session overall but I ran short on time and had to skip sit-ups as part of my assistance work.
Not too worried about it much as we do some core work in my martial arts class the next day!
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Tags: 5/3/1, Box Squat, Deadlift, Dynamic stretching, Foam rolling, Goal, Good Morning, Jump Rope, Power Clean, Sit-ups
Cycle 10 – 1s Week: Squat: 12/31/12
Think I was a little excited to go to the gym today.
Had around 6-7 hours of broken sleep.
Think I woke up at least 2-3 times in the middle of the night.
Energy level was weird today and probably caused by that low quality sleep, as per suual.
Arrived at the gym and started my pre-workout warm-ups feeling great! (7/10)
Energy level somehow dropped as I started my squat work set (5/10) but went back up as I finished my squats and stayed steady from there (7/10).
I think it was a great session overall even though I am still plagued by the same body issues (left hip/groin tight/sore and my right elbow tendinitis).
Overall a great way to end the year and get ready for the new!
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Tags: 1RM, 5/3/1, Dynamic stretching, elbow tendinitis, Finisher, Foam rolling, Front Squat, Goal, Hanging Leg Raise, Jump Rope, Squat, Stiff Legged Deadlift
English: Frederick Winters during 1904 Summer Olympics Русский: Фредерик Уинтерс во время летних Олимпийских игр 1904 (Photo credit: Wikipedia)
New Strength Goals by ~12/29/13:
Squat: 355 lbs estimated 1RM
Bench Press: 265 lbs estimated 1RM
Power Clean: 175 lbs estimated 1RM
Deadlift: 430 lbs estimated 1RM
Overhead Press: 160 lbs estimated 1RM
I deloaded all my lifts starting on Cycle 10 of the 5/3/1 program.
This will make it so that it will probably take me a little bit longer to achieve my goals so I adjusted my goal time with it.
Like what I learned from one of my instructors in the USMC when I was doing the Advanced Machine Gunners Leadership Course, “Smooth is Fast!”
Related Article:
http://mannixcastro.com/2012/10/14/strength-goals-101412-to-end-of-531-cycle-9-12112/
Edit:
Strength Goal Deadline has been changed due to to getting sick and deloading because of it.
Still hoping to get some goals done before my goal date!
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Tags: 1RM, 5/3/1, Bench Press, Deadlift, Goal, Overhead Press, Power Clean, Squat
Cycle 9 – 1s Week: Squat: 11/19/12
Slept around 6-7 hours.
Should have slept an extra hour or so but I was playing on my PS3 again …
Ate decent meals the day before but didn’t have enough time for a full breakfast (wanted to have 4 eggs also) so just ate my left over 4oz steak before I had to go to the gym.
Felt great as I arrived at the gym and ready to take on todays squats! (7/10)
Good session overall but think I could have done better if I had a bigger meal and more sleep before I went to the gym.
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Tags: 1RM, 5/3/1, Burpees, Dynamic stretching, Finisher, Foam rolling, Goal, Hanging Leg Raise, Pull-up, Squat, Stiff Legged Deadlift, Tabata
Cycle 9 – 3s Week: BP: 11/8/12
Had the night off from work last night and ended up staying up for about ~30 hours before I passed out and took a short nap before I finally slept for 8 solid hours!
Arrived at the gym feeling good from my White Flood despite being on a fast (8/10).
Amazingly enough I felt alert and focused throughout the session and afterwards.
I did had to leave early due to other real life demands and not able to finish all my assistance work.
It is looking like I will need to deload all, if not most, of my lifts by start of cycle 10.
Funny thing is I am actually looking forward to a deload on most of my lifts.
I have been pushing hard for almost a year now and this is probably just what I need to go pass my wall!
I also read an interesting post by Jim Wendler that I may incorporate starting with Cycle 10 and a deload will probably make it progress better.
The article is called: 5/3/1 and Singles: A Simple and Different Approach.
The short of it is that I will be performing my Training Max for that lift at the end of the 5/3/1 sets for a single.
I find it interesting and want to see how I will perform doing that and a deload next cycle I think will help.
Otherwise a decent session despite the stall.
My hips also was noted to be slightly tight and sore so I tried mostly doing the Agile 8 as my Dynamic Stretches.
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Tags: 1RM, 5/3/1, Ab Wheel Rollout, Agile 8, Bench Press, Deload, Dips, Dynamic stretching, Fat Gripz, Foam rolling, Goal, Jim Wendler, Kroc Rows, Overhead Press, Stall, Wendler, White Flood
Cycle 9 – 5s Week: BP: 10/21/12
I was off last night so I had around 3-4 hours sleep, after being up for 24 hours, before dinner time and then around 7-8 hours sleep before gym time.
Left home after walking the dogs at the 12th hour of my fast.
Arrived at the gym feeling decent (6/10).
Good session overall but I started getting tired by the time I did my rows.
Overall a good session today.
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Tags: 1RM, 5/3/1, Ab Wheel Rollout, Bench Press, Dips, Dynamic stretching, Fat Gripz, Foam rolling, Goal, Kroc Rows, Overhead Press, Pull-up
Cycle 9 – 5s Week: Squat: 10/17/12
Originally planned to take the whole week off but couldn’t help myself.
Doing 1 session this week and 1 next week then back to my regular 2x/week routine.
I had the night off yesterday and was able to take a 4 hour nap before dinner then had 7-8 hour sleep for the night.
I felt fine as I woke up and arrived at the gym (6/10) but I started feeling weaker (5/10)as I hit the 14th hour of my fast as I was doing my first work set.
I should have reviewed my last squat session so I would have realized I really can’t squat well in a fast.
Surprisingly enough I did well lifting fasted on my deadlift day but during squat day I just suck fasted.
I also have been in a 5 day calorie deficit also while on Leangains.
The whole gym time was rough as my energy level is not where I want it to be but I trudged along as I finished my whole routine for the day.
Even took a nice walk with my dogs afterwards.
I am thinking that I will follow Leangains BUT will break my fast early on squat days for now.
I will also change my progression on squats from +10 lbs to +5 lbs per cycle immediately.
So my Training Max today is 360 lbs but on my 3s and 1s day it will be 355 lbs this cycle.
This way I can milk my progression before I have to fully deload.
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Tags: 1RM, 5/3/1, calorie deficit, Conditioning, Deadlift, Dog Walk, Dynamic stretching, Fat Gripz, Foam rolling, Goal, Hanging Leg Raise, LeanGains, Squat, Stall
Cycle 8 – 1s Week: Overhead Press: 10/11/12
I was again awake for 24+ hours the day before but managed to take a 2 hour nap before dinner.
Slept for 7-8 hours before I went to the gym but still somewhat tired.
Still took my usual Pre & Intra-workout drinks and felt decent as I arrived to the gym. (6/10)
I was at the 14th hour of my fast as I started my session for the day and actually felt better by my work sets (7/10).
One thing that is notable today is that my stomach was kinda queasy this morning.
Think it maybe the scallops I ate last night for dinner with my steak and salad.
Good overall session even though I did not have the same energy level as I had during my deadlift day a couple days ago.
It was suggested that a deload is not needed when doing 5/3/1 in a 2x/week schedule.
But my work schedule is whack next week and I think I need a much deserved week off from lifting.
I know I will probably go stir crazy not lifting next week so I will probably try to do some conditioning at least.
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Tags: 1RM, 5/3/1, Bench Press, Chin-up, Conditioning, Deadlift, Dips, Dumbbell Side Bends, Dynamic stretching, Fat Gripz, Foam rolling, Goal, Kroc Rows, Overhead Press
Cycle 8 – 1s Week: Power Clean & Deadlift: 10/8/12
Solid 6-7 hours of sleep but felt like I could have slept more if I had the time.
Was debating if I should train fasted or not and in the end decided to not eat anything and stay in a fast while lifting today.
Drank 10g of BCAA with my White Flood on the way to the gym while I had 2 servings Purple Wraath with 5g BCAA in my 40 oz Hydroflask for intra-workout hydration.
I felt fine as I arrived at the gym (6/10) but I progressively started feeling much better in time.
White Flood must have been kicking in by the time I started my power clean work set as I started feeling good (8/10) and I started feeling great by the time I started the deadlift sets (9/10).
Still experimenting with BCAA’s so decided to take an extra 2g in tabs an hour in my training session.
Deadlift day is usually my most taxing session due to the added power clean lifts.
Excellent session today considering I managed two personal records today!
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Tags: 1RM, 5/3/1, BCAA, Box Squat, Deadlift, Dynamic stretching, Foam rolling, Goal, Good Morning, Personal Record, Power Clean, Purple Wraath, Weighted Sit-up, White Flood
