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Old 05-17-2012, 10:49 PM   #136
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Re: Fredd-bird's 5/3/1 log

5/17:

Warmup: Walked around Wal-Mart and bought some stuff and drove to the gym. Elite mWOD

Power Clean: WU+, 5x3x145 + Jerk 3x145 on last set

I need to remember to take progressively longer breaks in between these sets. They are so quick that I sometimes go back to quickly and it leaves me gassed for DL.

DL: 3x235, 5x265

I took a long rest after the warmup set of 235 and my main set wasn't that difficult. Looking forward to going crazy on these next week

Incline Press: 2x10x120, 1x7x120

WOOOF... 10 reps is harddd. Going to repeat this next week.

Back extensions: 1x15, 2x10

I noticed I'm supposed to be doing sets of 20 for this exercise and I tried, but it didn't happen.

Dumbbell curls: 3x10x25

Short rest and the last set was tough and I def lost my form for the last few reps but I had to grind it out since I was so close.
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Old 05-18-2012, 01:55 AM   #137
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Re: Fredd-bird's 5/3/1 log

strong curlz!
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Old 05-19-2012, 01:00 PM   #138
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Re: Fredd-bird's 5/3/1 log

Quote:
Originally Posted by busto_in_hawaii View Post
strong curlz!
not sure if trollin..i feel like my biceps are really weak

anyways, on to the update

5/19:

WalMart warmup again, which wasn't enough to get my good so I had to foam roll on a regular black foam roller instead of my blue rumbleroller.. well the black is pretty lolworth compared to the rumblerollers imo.

Front Squat: WU+, 3x5x175

OHP: WU+, 3x5x125

Pendlay Rows: WU+, 3x5x155

DB OHP: 3x10x35
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Old 05-21-2012, 08:42 PM   #139
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Re: Fredd-bird's 5/3/1 log

Max testing week! For accessory work I ain't doing jack ****.

5/21:

Foam roll

Squat: WU+, 7x265
Meh

Bench: WU+, 5x195
Meh

Lots of meh. It's weird trying to do AMRAP and will take some time to get used to.
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Old 05-24-2012, 12:13 PM   #140
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Re: Fredd-bird's 5/3/1 log

5/23:

Got a nice long SMR session in with foam rolling and lax ball, also did some mobility work via the couch stretch and cat/camel. Don't remember where I saw this link, but it lays out some quality mobility work.

http://www.outsideonline.com/fitness...-Mobility.html

Cleans: WU+, 3x135, 145, 155, 165, 170, 175

I think that's a PR, but I'd have to search through the thread. These felt like I was using good form and I'm looking forward to some more progression.

DL: 5x175, 3x225, 7x275

Goal was 6 reps and I think I could've got 1 more, but my body just isn't used to high rep DL. I'll habituate after a few weeks imo.
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Old 05-25-2012, 09:39 AM   #141
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Re: Fredd-bird's 5/3/1 log

Ship the morning workout! Felt pretty good to get in there this morning since I'm going to be at a bachelor party for the rest of the long weekend.

5/25:

Short foam roll, found some tight spots that weren't there even on Wednesday and I worked them out. Couch stretch

Front Squat: WU+, 8x185

Finally a little bit of WIM, I think I might have been able to get 10 but the bar almost fell off my shoulders due to wrist inflexibility (maybe weird upper arm to forearm ratio ?)

OHP: WU+, 7x130

Yah buddy. I really just wanted to slap plates on there for the final set, but I went with my prescribed weight and it felt good.

Rows: WU+, 7x160

Took 60 secs max rest between each set so I could get out of the gym.

----

Maxes Week over and here are the training maxes I'll be starting with (90% of Wendler 1RM formula). I'm happy for some of these numbers but I'm really looking forward to increasing my DL so it is much better than my squat.


LiftActual90%
SquatMax326295
BenchMax227205
PCMax175160
DLMax339305
FSMax234210
OHPMax160145
RowsMax197180


It also seems taking a couple months off can really wreck some year long goals. I may need to revise them in early July once I have a better idea of what I can accomplish with this programming. I've only been back in the gym for a little over a month, so it's pretty awesome to see how quickly some strength comes back. I need to make sure to stay motivated for the long haul so I can get ****ing strong.
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Old 05-25-2012, 11:41 AM   #142
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Re: Fredd-bird's 5/3/1 log

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maybe weird upper arm to forearm ratio ?
t-rex arms imo
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Old 05-25-2012, 01:20 PM   #143
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Re: Fredd-bird's 5/3/1 log

Probably more shoulder inflexibility issues.
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Old 05-25-2012, 01:20 PM   #144
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Re: Fredd-bird's 5/3/1 log

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Old 05-29-2012, 08:51 PM   #145
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Re: Fredd-bird's 5/3/1 log

5/29:

Decent foam roll session since I was away from my ball and roller all weekend. Had some crazy knots in my quads that got worked out.

Week 1, Day 1 of 5/3/1

Squat:
5x45
5x135
5x155
5x190
5x220
10x250 (333 1RM, +7LB)

Good squat day imo. I don't think I was warmed up properly to my last set and I need to remember to do more warmup reps as the work sets start so low.

Bench:
5x95
5x135
5x135
5x155
9x175 (227 1RM, +0LB)

25s were already on the bar, so I started my warm up sets there (WIM). As a matter of habit, I took 25s off and just put 45s on and did a set of 5, then realized that was supposed to be my first work set... so I did it again for good measure.

Dips:
7,6,6

Chins:
6x2

Ab Rollout:
3x5

Tomorrow morning:

10 40yd beach sprints
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Old 05-30-2012, 03:00 AM   #146
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Re: Fredd-bird's 5/3/1 log

nice work!
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Old 06-01-2012, 12:02 AM   #147
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Re: Fredd-bird's 5/3/1 log

Quote:
Originally Posted by busto_in_hawaii View Post
nice work!
****s stressful

Speaking of...

5/30: didn't do sprints and I can give a variety of excuses, but I will save them for another time.


5/31:

quick foam roll, didn't lax ball at all

Power Cleans:
WU
5x105
5x120
5x135

I'm kinda with snitch in thinking that AMRAP PC sets are kinda stupid. One reason I'm doing cleans first is because it's a nice warmup for DL. So going balls out last set makes no sense, so I might do some tweaking to rep/set scheme.

DL:
5x135
5x185
5x205
5x230
9x260 (338 1rm, -1lb)

I think I could've got 1 more rep. Will beast it next time.

Incline Press
3x10x120

Much easier than last time, moving up to 125 next week

Back extensions
3x15xBW

Try 3x20xBW next week, any extra reps are progress!

DB Curls
3x10x25

+5lbs next week

Overall, a good ass training session. Now I just need to make sure and get motivated to run.
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Old 06-01-2012, 05:07 AM   #148
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Re: Fredd-bird's 5/3/1 log

For my powercleans, the changes I've made are:

a) don't max out reps in the last set (that's loltarded)
b) in the "3" and "1" weeks, do some extra sets at the top weight.

e.g. in the "3" week, do something like:

3, 3, 2-3x3

In the "1" week, do something like:
5, 3, 3-5x1.

I think the weight progression is fine.

All that said, I've neglected cleans a bit in my most recent run at 5/3/1... Injuries, etc. So I don't have any evidence this is a good plan, but it seems ok on paper.
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Old 06-01-2012, 08:48 AM   #149
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Re: Fredd-bird's 5/3/1 log

Lmao power cleans are stressful. I'd prob do a few heavier singles instead of hitting anything more, esp if working on form. Or instead of a set of 5, three dubs or two triples.
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Old 06-02-2012, 04:12 PM   #150
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Re: Fredd-bird's 5/3/1 log

I think I'm going to kinda combine both of your ideas a little. On 5 and 3 weeks, I'm just going to do some extra volume, then on 1x weeks I'm going to work up to near max singles. Then I'm kind of getting in some dynamic rep ranges and should still progress.


6/2:

Long foam roll + couch stretch +

Front Squat:
5x45
5x95
3x115
5x135
5x160
10x180

Vid below, some reps are very close to parallel so I'm going to count them.. Any thoughts on my back? I'll take a 45 degree angle to the rear next time to look at knee path.




OHP:
5x45
5x65
5x85
5x95
5x110
9x120

Almost lost balance on a few reps because I was pushing the bar back a bunch for some reason.




Pendlay Row:
5x65
5x95
5x115
5x135
10x155

Hmmmm... well it looks like I'm assisting these a little bit with my legs or something? I just notice my butt going down a little bit. I kno they are supposed to be pretty strict, but is a little movement there standard?




Planks:

3x30 sec

teh abbzzzz
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