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Old 05-01-2013, 11:03 PM   #451
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Re: Fredd-bird's 5/3/1 log

5/1:

I decided to move the squats to the first workout of my session. This is because I want to get some progress while I'm keeping my snatch and c&j load low. Once I feel solid with my form on those lifts, I will return them to the beginning of the workout and progress on those more.

Front Squats:
5x60
3x100
1x111
1x125
1x134
1x140
1x148 PR
3x100
3x116
3x129

For all of the sets up to 140, I really focused on exploding on the way up to mimic the reposition in the clean. The new 1RM was nice and hopefully just the beginning. I'm doing a little bit extra volume here at the end. I'm programming that similar to 5/3/1.

Snatch + High Hang complex:
5x20
5x20
2x40
2x40
2x50
2x50
2x60
2x60

Have a bruise on the area of my left launch point which made me go super light today. I caught almost every rep in the hole,

C+J:
5x20+2
5x20+2
3x60+1
3x60+1
1x70+1
1x75+1
1x80+1
1x85+1
1x90+1
fx95
1x95+1
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Old 05-07-2013, 12:03 PM   #452
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Re: Fredd-bird's 5/3/1 log

I hope to do a proper write up of the seminar sometime soon, but for now all I'll say is that I learned a lot and had a great time doing it. It seemed like my biggest problem in all aspects was simply staying on my heels when appropriate. A lot of times from Position 2 to Position 1 I would be on the balls of my feet which brought the bar forward a lot. I'm planning on using several of Coach Don McCauley's drills to gain the awareness that I need to succeed.

I did set a new PR in both snatch (90, +10) and clean (107, +1) while I was there, so that was pretty awesome. One unfortunate thing about the Snatch PR was that I actually didn't hit the correct launch point area in my hips. I got relaxed and just set my grip to the same width outside the knurling that I'm used to from the bars at the gym. The Pendlay bars must have that knurling in a slightly different spot, which caused the bar to hit just below the launch point directly on the pelvic bone which is now extremely bruised.

Oh ya, also picked up some awesome new Pendlay Elite Colored kg plates, so it shouldn't be difficult for me to convert anymore

5/6:

Snatch

1x5x20
1x3x20
2x2x40
1x2x60

Last rep I hit the edge of the bruised area and decided to quit snatching for the day. Too much pain to make it worth it.



C&J

5x20x+3
3x40x+2
3x60x+1
3x70x+1
1x75+1
1x80+1
1x85+1
1x90+1
1x95+1
fx100
1x100+1

Since I cut snatches short, I decided to go a little heavier here working up to almost 95%. I really noticed on the two attempts at 100 that I'm probably pulling too high, which is causing the bar to slam down on me. I'll probably just clean from the high hang next sess I'm pretty happy with 2 or 3 of the jerks, but most of the others aren't that good.



Hbbs

5x70
5x95
3x120
1x140
1x160
1x169

169 felt pretty heavy. I'm going to try and set a new 5RM on Friday and then just squat using Texas Method for back squats moving forward.

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Old 05-07-2013, 01:03 PM   #453
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Re: Fredd-bird's 5/3/1 log

Grats on PRs.

Also, no more lbs? Awesome. Praise Cthulhu!
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Old 05-07-2013, 02:13 PM   #454
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Re: Fredd-bird's 5/3/1 log

Quote:
Originally Posted by downtown View Post
Grats on PRs.

Also, no more lbs? Awesome. Praise Cthulhu!
No more lbs in the log for sure. I just got 4 25s and 2 20s, so I need to get a set of change plates to round out my collection for now. Allahu Akbar Cthulhu!
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Old 05-09-2013, 10:18 PM   #455
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Re: Fredd-bird's 5/3/1 log

5/9:

Got some solid bruising just below my snatch launch point, so I'm just going to c&j and squat for a little bit. Might add in some OHP or something to fill in for missed overhead work, but didn't get around to it today. Today was pretty low volume in general actually.

C+J:
5x20+3
5x20+3
3x40+2
2x60+2
3x70+1
3x70+1

singles:
80,93,97,100, f 106, 106,110,114 (7 kg pr)

The failed 106 I basically jacked it too much and got under the bar so quickly that it crashed on my throat, that hurts. It didn't go nearly as high the 2nd attempt. Knew I was gonna crush that 114 once "Dear Mama" came on the radio. Next stop, 120 imo.



Backsquats:
5x20
5x70
5x110
3x133
1x145
1x160
fx178
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Old 05-09-2013, 10:24 PM   #456
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Re: Fredd-bird's 5/3/1 log

wtf was going on @ ~ :25? Did you regrip or something?
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Old 05-09-2013, 10:28 PM   #457
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Re: Fredd-bird's 5/3/1 log

Yup, I needed to move my hands out a little wider and the weight popped off my shoulders way more than expected.
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Old 05-10-2013, 03:38 AM   #458
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Re: Fredd-bird's 5/3/1 log

nice work! I'm impressed by your performance.
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Old 05-10-2013, 09:30 AM   #459
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Re: Fredd-bird's 5/3/1 log

Thanks busto. My forms is getting better but still a lot to work on imo. I hope I can keep up some linear progression while fixing my forms before I get to a spot where strength is the issue and it all turns into sadness again.
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Old 05-10-2013, 09:32 AM   #460
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Re: Fredd-bird's 5/3/1 log

Only weakness is hungry, sleepy, and form
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Old 05-10-2013, 11:05 AM   #461
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Re: Fredd-bird's 5/3/1 log

All those are huge leaks of mine. I haven't had a home-made meal all week, which means I've probably been slightly over calories while being way under on protein. 6 hours sleep on average since last Friday, and well, you can see the formz.
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Old 05-13-2013, 10:46 PM   #462
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Re: Fredd-bird's 5/3/1 log

5/13:

A video of my top C&Js, squats and bench.

https://www.youtube.com/watch?v=kn5FLqmRzVs


Warmup- Foam roll,shoulder dislocations, btn OHP, Heel Jumps, Rock n Roll (15m)

Snatch:
5x20
5x20
2x40
2x40
2x60

I'm still having issues being able to hit in the proper location due to a massive bruise/bump that now exists in the center of my pelvic bone. No bueno.

C+J:
5x20+3
3x40+2
3x70+2
3x80+1
1x90+1
1x100+1
1x100+1
1x100+1
fx100
1x100+1
1x100+1

My hips are rising too high with relation to my shoulders I think. This is making me leave it out front a little bit.

Squats:
5x60
5x70
5x90
3x120
5x143
5x143
3x143 f 4th rep

Was going for 5x5 here and failed miserably. The first two sets at 143 actually felt pretty heavy, so I'm not surprised I failed this. Set 2 was particularly terrible depth wise. I thought my camera was recording set 3 but the battery died... I'll post plenty of fail videos sooner or later. I'm wondering if I should have tried to complete the last two sets or done some lighter work now. I'm going to drop this down to 135 and try 5x5 again next week.

Bench:
10x20
5x60
5x70
3x80
5x90
5x90
5x90
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Old 05-17-2013, 10:29 AM   #463
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Re: Fredd-bird's 5/3/1 log

5/15:

Warmup- Foam roll,shoulder dislocations, btn OHP, Rock n Roll (10m)

Snatch:
5x20
5x20
2x40
2x50
2x60
1x65, f
2x65

Launch point starting to feel better but still wasn't feeling that comfortable. I think I might be able to start going harder by Friday.

Clean:
5x20
3x40
3x70
3x80
3x90
1x100
1x105
f,f,fx110

Had a bad day cleaning.


Jerks off rack:
5x20
3x40
2x50

My intention here was to separate the jerks from the clean so I could go hard on my cleans. Well the cleans sucked and as soon as I put 40 over my head the first time my shoulder hurt. I tried a couple more reps just to make sure that my shoulder still hurt, and it did.

Front Squats:
3x40
3x40
3x90
1x110
1x120
1x140
fx150
3x3x110

Form felt more solid overall. The 150 my upper back caved basically right before I got into the hole which is super strange since I normally just have problems standing squats back up. Anyway, put in some light volume at 110.

Chinups:
10,7,7,5,4

Everything else kinda sucked, so I decided to do some chins for fun. These were EMOM which is probably why I fell off so hard.
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Old 05-17-2013, 11:40 PM   #464
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Re: Fredd-bird's 5/3/1 log

5/17:

Dipped out of work at 4, drove home to make coffee and change. Made a solid preworkout 16 oz iced coffee with some Starbucks beans, coconut oil, stevia and half and half.

Snatch
5x20
5x20
2x40
2x60
2x65
2x70
1x75
1x80
1x85
1x90
fx95
fx95
fx95
1x95 WR

I'm awaiting video for the 95 make because my phone freaked out after my 2nd fail at 95.




Clean
5x20
3x70
3x70
3x90
1x100
1x100
1x105
1x105
fx110
fx110


That's all the time I had.. I think I'm going to try squatting and putting something over my head tomorrow morning.
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Old 05-18-2013, 03:17 AM   #465
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Re: Fredd-bird's 5/3/1 log

Bro put that shirt back on, making me all pb and jelly
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Old 05-18-2013, 03:30 AM   #466
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Re: Fredd-bird's 5/3/1 log

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Old 05-18-2013, 08:41 AM   #467
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Re: Fredd-bird's 5/3/1 log

Quote:
Originally Posted by PJo336 View Post
Bro put that shirt back on, making me all pb and jelly
Brah, Sometimes Florida is just too humid. Basically if I have sweat dripping off my face during my warmup, that's a guarantee that I'm lifting shirtless for the rest of the day. Except I have problems doing cleans and skwats without a shirt. Also, I have like no aesthetics.
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Old 05-18-2013, 09:38 PM   #468
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Re: Fredd-bird's 5/3/1 log

5/18:

HBBS:
5x60
5x100
3x125
2x145
1x150
5x155




OHP
10x20
5x40
3x60
3x60
3x70
3x70

Front delts have been bugging me lately, I should probably figure out some mobility work.

Chinup
10xBW
3x +40#
2x +40#
2x +40#
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Old 05-20-2013, 10:34 PM   #469
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Re: Fredd-bird's 5/3/1 log

5/20:

Snatch
5x20
5x20
2x40
2x60
2x60
2x70
2x70
6x1x80

failed one in there but completed 6 reps so I'm marking it like that

C+J
5x20+3
3x40+2
3x60+2
3x70+1
1x80+1
1x90+1

Squat
10x20
5x70
3x90
3x110
5x5x140
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Old 05-22-2013, 10:57 PM   #470
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Re: Fredd-bird's 5/3/1 log

5/22:

Warmup- Foam roll, ankle mobility, shoulder dislocations

Snatch -
1x5x20
2x2x40
2x2x60
6x1x70

Hands were torn apart after my last session so I went light. This hurt my hands a ton.

C+J- warmup- split OHP
1x5x20 +3
1x3x40 +2
1x3x60 +2
1x3x70 +1
1x80 +1

Front Squat-
5x20
3x70
3x90
2x110
1x120
1x130
1x140
1x150 +5 PR
3x125
3x120
3x110

Sets >100 are on video below:
https://www.youtube.com/watch?v=-Ue9MhFrAfY

Bench-
5x20
5x70
3x80
3x5x95

Direct link to me failing badly at reracking the last set. You can scroll back if you want to look at any other reps, which were pretty easy really.

http://www.youtube.com/watch?v=lbkC4V1MNNU#t=2m0s
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Old 05-29-2013, 10:21 AM   #471
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Re: Fredd-bird's 5/3/1 log

5/24 5pm

Snatch
5x20
5x20
2x40
2x40
1x60
1x60
1x70
1x70

popped a blister I'm sweatin, hooo! Said f u weightlifting and squatted.

HBBS
5x20
5x70
5x90
3x110
2x120
1x140
1x150
1x160
1x170
fx180

https://www.youtube.com/watch?v=cfuiXP7gTMo

5/25 9am

Hands were still messed up so I couldn't even lift.

HBBS
5x20
5x70
5x90
3x110
3x120
2x140
5x160
1x175
fx180
11x120

https://www.youtube.com/watch?v=cnmMGr0sfIM

OHP
5x20
5x40
5x60
5x70
5x75

Row 30s row, 30s rest
10 rounds, 1450 meters

5/28 5:30pm

Snatch
5x20
5x20
4x1x60
4x1x70


C+J
5x20+3
5x20+3
3x60+1
3x70+1
1x80+1
1x90+1
1x100+1
fx110
fx110
fx110

HBBS
5x20
5x70
3x110
1x140
1x160
fx180
3x160
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Old 05-29-2013, 07:26 PM   #472
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Re: Fredd-bird's 5/3/1 log

if you grinded the 180 attempt a few seconds longer you'd have hit the Hypnotize intro and probably crushed it
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Old 05-29-2013, 08:47 PM   #473
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Re: Fredd-bird's 5/3/1 log

Quote:
Originally Posted by Eurotrash View Post
if you grinded the 180 attempt a few seconds longer you'd have hit the Hypnotize intro and probably crushed it
Def possible but I'm usually not even paying attention to the music. I will admit Snoop D-o-double-g helped me get through that 5x160 though.



5/29 6pm

Snatch
5x20
5x20
2x40
2x40
2x60
2x60
1x70
1x70
1x80
1x80

C+J
5x50+3
3x60+3
3x70+1
1x90+1
1x100+1
1x110+1
fx118
fx118
fx118

Failed clean on 118 but only because I was being an idiot and not dropping under it. This is a standard problem when the weight gets heavy because I've power cleaned so much in the past and I just get lazy or something. I'll try to get some heavy cleans tomorrow on video to see if I do it again.

Front Squats:
3x70
3x90
3x110
1x130
fx145
3x3x120

Very surprised I failed that 145. I just got the bottom and the weight just kept going.
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Old 05-29-2013, 09:21 PM   #474
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Re: Fredd-bird's 5/3/1 log

Oh ya, semi programming change. I'm switching it up to some Bulgarian style and going to try 6+ training sessions per week. I think I'm at a semi-advanced enough level with squats that I just need to get in a ton of reps to achieve a high skill at weightlifting and 3 days a week isn't cutting it. I could probably go to 4 then transition to 6, but I'm just going to jump in and do it.

This transition means I'll need to keep up the cals and make sure to get 8 hours of sleep erry night. Those are probably going to be the hardest part, so it shouldn't be that difficult.
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Old 05-30-2013, 09:32 PM   #475
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Re: Fredd-bird's 5/3/1 log

5/30

Snatch up to 2 singles @80

C&J up to 2 singles @100

Squats up to single @175

https://www.youtube.com/watch?v=zqBseUH2l-s

Total workout:
http://ftcy.me/nEpEPt
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Old 05-31-2013, 10:49 PM   #476
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Re: Fredd-bird's 5/3/1 log

5/31

Snatch up to 1 single @90, failed 95 several times real close

C&J up to 1 single @105, clarked 3 out the 4 attempts @110
Some days are better than others for the clean. I know I could've jerked it no prob.


http://www.youtube.com/watch?v=6vh9IifqITg

Total workout:
http://ftcy.me/dHB3YJ
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Old 06-01-2013, 01:41 PM   #477
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Re: Fredd-bird's 5/3/1 log

6/1 9am

Squat up to 1x183, 2x2x170

OHP up to 5x65

Pullups- 10,8,8

Had some shoulder pain with the OHP so I kept it light. Squats and pullups felt good, especially since I hit a squat greater than what I've failed a couple times already this week.

http://youtu.be/YAEUAUoEe2E

Full Workout:
http://ftcy.me/Paz9AV
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Old 06-02-2013, 04:30 PM   #478
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Re: Fredd-bird's 5/3/1 log

6/2 1pm

Snatch up to 6 singles @82

C&J up to 2 singles @105

Front squat up to 1x130, and set of 3x120

It was very hot in the gym today and felt extremely exhausted by the time I got to front squats. Yesterday's squats were pretty heavy too, so I'm not surprised they weren't the best today. Other lifts both felt good for a change but I just wanted to work in the 90% range.

Full Workout:
http://ftcy.me/C2LhiL
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Old 06-02-2013, 04:58 PM   #479
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Re: Fredd-bird's 5/3/1 log

Good luck with the singles brah. I'm going in the exact opposite direction and doing 3s and 5s on my classical lifts and 8s+ on my squats. My snatching improved a lot doing frequent heavy singles, CJ and squats not so much.
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Old 06-03-2013, 11:33 PM   #480
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Re: Fredd-bird's 5/3/1 log

Quote:
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Good luck with the singles brah. I'm going in the exact opposite direction and doing 3s and 5s on my classical lifts and 8s+ on my squats. My snatching improved a lot doing frequent heavy singles, CJ and squats not so much.
Thanks. I think one can def make some more aesthetic gains with your circumstances and that type of programming. I'll probably give it a couple months of this and then try something else out if I see results don't happen, but I'm already experiencing some solid changes.

6/3 6pm

Snatches up to 3 singles @ 80

C&J up to singles @ 120 & 125, 11kg PR

HBBS up to 5 singles @ 160

Probably should've went heavier on back squats but I'm planning on tomorrow being a heavy day. I might just try to PR snatch and C&J again though, which will certainly wear me out and might lead to a front squats.

Full Workout:
http://ftcy.me/C3r44i
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Old 06-03-2013, 11:39 PM   #481
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Re: Fredd-bird's 5/3/1 log

What's your opinion on fitocracy? Is it worth using? What sort of functionality is available and what sort of utility do you get out of it?
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Old 06-04-2013, 12:06 AM   #482
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Re: Fredd-bird's 5/3/1 log

Quote:
Originally Posted by Montecore View Post
What's your opinion on fitocracy? Is it worth using? What sort of functionality is available and what sort of utility do you get out of it?
Awhile back I was pretty meh on fitocracy, pretty sure I quit using it for a bit actually. Now that they have an Android app, it's a lot easier for me to track workouts. That's the utility, I guess the only other cool things about it are following hot chicks that workout and seeing what weights certain fitness celebrities actually lift. Cressey is legit fwiw. I've actually been considering getting a notebook so I can note RPE for each rep but have been too lazy to follow through at this point.
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Old 06-04-2013, 10:24 PM   #483
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Re: Fredd-bird's 5/3/1 log

6/4 6pm

Snatches up to 3 singles @ 80

C&J up to single @ 100, f 110 3 times

Had some issues with my right thumbnail being very small which causes some immense pain when I hookgrip. I have an issue with biting my nails and have avoided my thumbnails for some time, but the compulsion set in and I just went to it today. And I suffered for it. Also ripped a blister on my left hand and didn't have any superglue in my bag, so I just quit trying to clean 110.

http://youtu.be/bo7zvej5w1g

HBBS up to 6 singles @ 160

Full Workout:
http://ftcy.me/XGJH8D
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Old 06-10-2013, 11:34 AM   #484
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Re: Fredd-bird's 5/3/1 log

6/7 4pm

Was out of town for a wedding and had to drop-in to the local CrossFit so I could lift. lol $20 drop-in and they didn't even have kilogram plates, thanks Indiana... It was kind of cool to lift in a place where nobody knew me and I was given a lot of props for my lifting, which was weird. Anyway, pretty pumped to be back in my normal gym and get to squat erryday.

Snatch up to 3 singles at 200#

C&J up to 6 singles at 225#

HBBS up to 3 singles at 375#

Full Workout:
http://ftcy.me/RATPzq
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Old 06-10-2013, 03:14 PM   #485
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Re: Fredd-bird's 5/3/1 log

Those weak ass Indiana folk
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Old 06-10-2013, 04:45 PM   #486
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Re: Fredd-bird's 5/3/1 log

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Those weak ass Indiana folk
It's true
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Old 06-11-2013, 12:32 AM   #487
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Re: Fredd-bird's 5/3/1 log

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Those weak ass Indiana folk
Maybe in general but most of their good people were in Columbus OH competing in the CF games. I got lucky the gym was even open.

6/10 6pm

I expected this to be a light workout after a long weekend of celebrations with friends, getting weird sleep, and driving ~18 hours. verything felt super heavy and bad today. I need to get some sleep and then hopefully get back in there tomorrow and see if I have recovered.

Power Snatch up to 4 singles at 81

There were all power snatches as I was just having some major issues getting loose and in the hole, so I decided to squat. I figured that would force myself to open up.

HBBS up to 3 sets of 3 @ 152


Full Workout:
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Old 06-12-2013, 12:27 PM   #488
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Re: Fredd-bird's 5/3/1 log

6/11 6pm

I had some serious hip flexor tightness all day while sitting at work. I wasn't even sure if I'd be able to lift, but I decided to get in there and try to do something at least. I'm thinking my departure from lifting every day to only lifting once over a period of 4 days, combined with driving for 12 hours lead to the extreme tightness. The weird thing is, I wasn't feeling this until after my Monday workout. So, I think it's what I mentioned earlier plus some DOMS.

HBBS up to a double @110

Pain, this just sucked. I tried pulling from the ground before this but just couldn't get positioned right. I thought squats would help me get loose and I was wrong.

Bench Press up to a single @115

Pullups 3 sets of 7 @BW


Full Workout:
http://ftcy.me/UJ5EuV
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Old 06-13-2013, 09:16 AM   #489
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Re: Fredd-bird's 5/3/1 log

6/12 6pm

Still felt a little tight today but much better otherwise. I decided to start off with squats to try and open up my hip flexors before I trying to do the quick movements.

HBBS up to 3 singles @170

Snatch up to 3 singles @80

C&J up to 1 single @110

Made a video for most of my lifts here:
http://youtu.be/70P_AMWRKdU

Full Workout:
http://ftcy.me/EBHSyR
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Old 06-13-2013, 09:24 PM   #490
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Re: Fredd-bird's 5/3/1 log

6/13 5:30pm

It was super hot in the gym and decided to make it a bit of a light day so I can max out out tomorrow.

Snatch up to 3 doubles @70

C&J up to 1 single @90

Front Squat up to 1 single @145, failed 150


Full Workout:
http://ftcy.me/sU7iXs
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Old 06-14-2013, 11:03 PM   #491
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Re: Fredd-bird's 5/3/1 log

6/14 5:30pm

Super hot again... I might have to seriously consider moving my weights and finding a new gym. Maybe this is good for me to fight through, but I'd rather be in a more optimal training environment. Max Out Friday tho.


Snatch up to 1 single @95 (tie PR) and 3 fails @97

https://www.youtube.com/watch?v=HVKSz8mUdaw

I'll get 97+ next week.

C&J up to 1 single @100 3 fails @110

Going for new 5rm of squats tomorrow AM. GG GN
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Old 06-15-2013, 05:21 PM   #492
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Re: Fredd-bird's 5/3/1 log

6/15 9am

Gym temp not as bad. Seriously considering changing my training to mornings to avoid the serious heat.

HBBS up to a single @175 and a new 5rm @165

Jerk up to a single @120

https://www.youtube.com/watch?v=RZ_Rbh27X50&

Pullups
8,7,6,5

Rowing:
5 30s row, 30s rest intervals, 725 meters
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Old 06-15-2013, 08:15 PM   #493
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Re: Fredd-bird's 5/3/1 log

Damn man nice jerk! looked super easy/snappy.
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Old 06-16-2013, 07:51 PM   #494
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Re: Fredd-bird's 5/3/1 log

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Damn man nice jerk! looked super easy/snappy.
Thanks, prob a 7 maybe 8 on the RPE. I was being lazy though and wasn't excited about trying to get the weight back on the rack and trying some more weight.


6/16 12:30pm

Snatch up to 3 doubles @80, did power snatch + hang full snatch complex.

Clean up to a single @120 and 2 fails at 127

Failed 110 twice when the bar came crashing down on me. So we just added some more weight and it was a much smoother clean. I think I need to moderate my hips a little on that 110 so it doesn't fly up so much. I also need to learn how to keep the bar closer to my body so that it's not crashing down on me.

HBBS up to a single @170

Full workout:
http://ftcy.me/uq4g3K
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Old 06-17-2013, 04:09 PM   #495
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Re: Fredd-bird's 5/3/1 log

Loco has shamed me, I'm so fat! So fat I'm not even going to post nudes... but here's a screencap (it's still shirtless) from a recent video I posted and I'm starting to look kinda svelte. Loco, confirm/deny?

Spoiler:
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Old 06-17-2013, 09:37 PM   #496
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Re: Fredd-bird's 5/3/1 log

6/17 6pm 82f

Snatch up to a single @80, failed 85 four times, so I moved on.

C&J up to 2 singles @110, failed clean 120 once, then failed 120 jerk twice.. those three attempts are on this video.

http://www.youtube.com/watch?v=0tQ143xjQBI

HBBS up to single @170, 2 sets of 3 @140
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Old 06-18-2013, 09:47 AM   #497
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Re: Fredd-bird's 5/3/1 log

I like how my recommended video was ARE YOU OVERTRAINING?!
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Old 06-18-2013, 09:55 AM   #498
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Re: Fredd-bird's 5/3/1 log

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Originally Posted by PJo336 View Post
I like how my recommended video was ARE YOU OVERTRAINING?!
My youtubez must know better. Overtraining (for the vast majority of trainees) is a myth.

Damn. After rewatching that video, I'm pretty confident a >137 kg (>300#) clean will be coming very soon. Hopefully my jerk will stop sucking by then.
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Old 06-19-2013, 02:05 AM   #499
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Re: Fredd-bird's 5/3/1 log

6/18 6pm 82f

HBBS up to 5 singles @170

RPE probably hit 8.5 on 3rd set, but 5th was a 7.

Snatch up to 2 singles @80

C&J up to a single @110
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Old 06-20-2013, 08:03 PM   #500
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Re: Fredd-bird's 5/3/1 log

6/20 5pm 80f

HBBS up to 5 singles @170. Did a few extra warm up reps, so no backoff sets today.

Snatch up to 3 singles @85.

C&J up to 4 singles @100

Full Workout:
http://ftcy.me/f8TdDU
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