Yes that's pretty much what I was looking to hear! Thanks. I'm going to increase frequency to 5-6x/wk but will probably keep a few days limited to 1 or 2 exercises. Was not sure how to determine when to do what. Now I have a better idea.

6/22

7:15AM

LBS

Front Squat
3x240,3x275,5x310

Dem ankles tho.



OHP
3x115,3x130,4x150

Short on time. Will probably go in tomorrow morning to do some accessories and cardio.

6/24

7:15AM

LBS

DL
3x275,3x315,7x355

Still think they should be called "feels like deathlifts." Hate these things.

Pendlay Row
3x145,3x170,6x190



6/27

7:15AM

LBS

HBBS
5x275,3x315,5x345

2-3 in the tank

Bench
5x160,3x180,5x200

Might've had 1 more.

Airdyne
30s sprint, 30s rest, 5 rounds

Good workout imo.

6/28

7:15AM

Cycling
6.6 miles, in ~28.5 minutes

Big win for today: didn't get a flat tire.

One day I'll track this with some device so I can share it on social medias, not today.

6/29

7:15AM

Front Squat
5x260,3x295,5x330

Seems like this is a new 5RM. Was not expecting that on the first iteration of a 5/3/1 cycle when I'm supposed to be taking it easy. Doubt I had another rep as I could feel myself losing stability and getting slower on last 2 reps.



OHP
5x125,3x140,2x155
2x10x95

These feel really week. Did some extra work after for pump.

Had to go for work and missed out on AirDyne sprints today...

I just noticed you're doing 5/3/1 and only trained oly once in the past 5 weeks. What's going on?

Just bored with it really. I know it wouldn't take me very long to get back to old maxes, so I'm not super worried about integrating it into the routine.

7/1

7:15AM

LBS

DL
5x295,3x335,3x375

This is the first time my DL hasn't felt like ****. I didn't get many reps but it's OK.

Pendlay Row
5x160,3x180,4x200

Airdyne
30s sprint, 30s rest, 5 rounds

Liking this airdyne stuff.

Now, do I deload next week or to just roll straight into Month 2, Week 1 of 5/3/1?

Ain't nobody deload after first 5/3/1 cycle.

Seriously, you probably don't need to, especially if you didn't go super balls out in your first cycle (which it doesn't really look like you did) and/or didn't go super balls out on accessory + conditioning work (which it doesn't really look like you did).

Of course I'm not going to deload. Accessory work? Is that a requirement?

7/6

9AM

KG

HBBS
5x110,5x126,7x145

Ez.

Snatch
80,90,100

All felt pretty good up to 100, then 100 felt a little heavy off the floor. Worth noting this was the first time I snatched in ~5 weeks as Syn pointed out and also the first time snatching without straps in 4+ months. Hookgrip hurts when you don't use it lol.

Pendlay
5x70,5x75,8x85

Yoke Walk
2x50 ft. x 80
4x50 ft. x 125

Another new alternative for post lifting cardio. It's a bit weird and it's going to take some figuring out.


7/8

4PM

KG

Front Squat
5x110,5x125,5x136

Front squats felt like AIDS/heavy today. I'll chalk it up to working out in the heat.

OHP
5x40,5x60,6x65

All felt heavy.

Clean
130,140xo,145xx

Felt light all the way up to 140. Kept getting told that the 1st/2nd pulls were strong, but I wasn't keeping the bar close when pulling under, which causes the bar to crash on me and then I lose balance. I'll blame that on rustiness and timing being a little off.

Apparently I took almost a whole month. I'm out of shape and it's ****ing HOT in a Florida Crossfat gym.


8/6

9AM

KG

HBBS
5x120, 3x130, 3x140

Felt very tough. I was mostly trying to have a controlled and consistent speed throughout the movement.

https://www.instagram.com/p/BIxjguLgODY/

Power Snatch
80,90,100x

Pull was solid, just need to work on some shoulder mobility stuff. Felt like throwing up in while resting between sets.

Row
500m, 1m50s

I was just going to leave after feeling like ****, but that made me realize I need to get some cardio in. So I took a long break and just pulled an easy 500m.

8/9

5:30PM

LBS

Power Clean
245,265,275,285

Clean
300,315

LOOOOLLL K FOLKS. Just jump on my once or twice per month lifting program and clean 3 wheelies. This was by far the hardest front squat at 315 in my life though. So, it seems that the quick movements aren't as susceptible to time off, but my squats feel very heavy (prob DL too),

Goblet Squat
5x8x70

Gym was packed and I wasn't able to get a squat area, so I just did these. It's probably fine as I was just focusing on hitting smooth and quality movement.

HSPU
3x5

8/16

5:30PM

KG

Snatch
90,95,100
2x2x90

100kg: https://www.instagram.com/p/BJRPo5ugQEu/

HBBS
3x5x120

Holy **** squats suck and are painful. Tried to get some video, but my phone was acting up. At least I probably have a very high snatch to squat ratio currently.

Row
500m, 1m56s

9/13

10:30AM

Front Squat
3x245, 3x255, 3x265, 3x275

Sort of testing strength levels out here. 265 and 275 felt pretty heavy.

OHP
5x115, 3x135, 2x5x115

135 felt super heavy, so I dropped back down and got some quality strength work in.

Clean
225, 255, 265, 275

255 felt pretty heavy, but I think it was just because it was a big jump. I got video of 275 and it's not bad but I started the pull under a little too early as the barbell didn't get up into my hips. Luckily I have plenty of power though because the bar shot way high and crashed down on me which buried me for a second.



-----

Finally getting gym stuff going now that I'm in Asheville and mostly set up. I signed up for the YMCA here because it's less than a mile away and I can easily ride my bike there for a good warmup. It has a pretty small weight room, but they have 3 squat racks and bumpers so I should be able to get what I need done. And everything will be in USA#1 LBS now,

I don't think I'm going to keep up a weightlifting heavy style programming though and will probably transition into something to be determined. I will include the snatch and c&j, but they're not going to be a priority. Anyone have suggestions? Looking at 3-4 days per week and I'll probably be doing some sort of bike riding/swimming on some off days.

Wtf how does your ymca have all that? Mine has 20 year old metal weights and rusted old barbells with 1 rack

And this is my 3rd ymca, all the same story

I dunno man. Even the weights we have are the plastic coated, round plates. I'm just lucky I suppose. One weird thing is that some of the older weight machines are located in the lounge area of the mens locker room. Obviously strange, but at least I can watch some TV while I do glute ham raises or LISS cardio. Does yours have all the other amenities like pool, basketball court, sauna?

There is an even nicer Y about 15 miles away that was built in 2003 which has a much bigger weights area, climbing wall, indoor track, and nicer basketball court.

*grunch sorry*

I don't know how to say this without it sounding rude - but I'm surprised at 135 OHP being heavy for you yet you got those HSPUs and your weight is 200ish.

1) I'm more detrained now than I was then. When I did the HSPU, I hadn't been lifting for just a month. Now I haven't been lifting for basically two months.

2) Today when I warmed up with just the bar, I was having some pain in my left shoulder. Once I put some weight on the bar it went away. Maybe in the back of my mind I wasn't really prepared to go too heavy. I don't recall consciously holding myself back and I know I could've hit 5x135 for sure today, but three sets of five wasn't happening.

3) HSPU are significantly less ROM but obviously that doesn't make up that much of a difference.

*shrug* I'm weak now. The strength will be back in a month or two if I can figure out a decent program.

I have access to one with a pool farther away, havent gone. We have a ****ty bball court and a weight room and some yoga studios and thats about it. Sauna and steam room but I dont want to get gang raped by the old naked dudes. Its cheap though.

Whats up with NC? New job? Programming? Hi Im Zac and Im a Ruby Developer?

9/15

6PM

Snatch + OHS
185,195,205,2x1x185

Worked up to something heavy enough that it was tough to hold on to for the full lift and the negative, i.e. setting it back down on the floor without dropping it like I normally do. This gym is packed and I may have to cut snatch out of the workout on the busier days.

HBBS
3x275,2x315
3x5x275

These felt really good except the 315 reps.

Seated Cable Rows
10x60,6x120,3x10x105

I guess that's what these are called. Gave me a nice arm pump so I was probably doing them wrong.


Yup, saw my first old dude asses today. It makes me miss the crossfit gyms already.

Mostly Florida sucks donkey balls, especially where I was located. GF and I were trying to get out for over a year. We were both applying all over the place and she got a job up here and my job let me go remote. As far as the Ruby stuff goes, I got burnt out on the job hunt rejections so I joined an online bootcamp in January (flatironschool.com) and just finished the final project, a Rails back end + Angular front end inventory tracking app. I'm hoping to turn that into some programming job up here. I'm about to start applying to jobs, got any advice?

Programming interview suck dick so I suggest you start preparing now. Buy "Cracking the Coding Interview" now and go through 1-3 problems a day on a sheet of paper. Once you get comfortable with that you can pretty much nail anything.

I started on kind of a weird path where I worked for tech companies doing non programming stuff and that slowly bled into programming roles, so idk what other advice I can offer than to just apply. The first one sucks to get but then its all easy street (in comparison)

Also thats awesome youre remote. No need to panic about programming jobs then!

9/17

11:30AM

HBBS
3x5x280

Last rep of last set felt like a bit of a grinder. I'd bet if I took video it would have looked normal.

Clean
255, 265, 275, 285

Got pinned a little bit by the 285, but I was able to stand it up sloppily.

DB OHP
3x5x40

Tried warming up with a barbell, but was feeling a bit of pain in left scapula area. Switched to dumbbells and had no issues. I'll probably stick to these for a couple weeks while I work on shoulder mobility and stability. I also hit 5x50 and 2x60, but decided 40s were a good starting point for 3x5. Next time I may even drop down to do sets of 10.

Book is ordered and will be waiting on me when I get back from a trip to pick up more stuff from storage.

I've been remote for all of two weeks, so not sure how much that will help but I don't think it could hurt.

9/21

2:30PM

Front Squat
3x3x265

2 mins rest between each set, which means the last set was a little tough.

Bench
3x5x175

Kept having issues getting setup and then my wrist would hurt so I didn't push it.

Snatch
up to 205, 3x2x185

All fairly easy.

9/23

5:30pm

OHS
3x3x175

HBBS
3x3x315

Push Press
3x225

Kroc Rows
12x70

Simple workout to get moving on a Friday. Feels good man.

LSUS it is. It's probably a great time to do this as well since I'm just getting back into lifting and I need to get a lot of reps. I'm just following a spreadsheet put up by FFF on wlforums so I don't have to think about work sets.

9/26

10:30AM

HBBS
10x260, 2x10x235

Push Press
7x175, 2x7x155

Welp, 10 reppers are AIDS. I put my PP 1RM at 235 since I did 3x225 last Friday, but obviously I need to drop that down.

Bench Press
10x145, 2x10x135

Barbell Lunges
10x85, 2x10x75

OHP
5x115, 2x5x95

Literally at muscle failure after all the pressing. Going to drop my max here as well so I can complete 10s next time.

Think I got home around noon, so 1.5 hours total for first day.