De-Load Week Is Over

My training schedule has been a bit sketchy these past few weeks due to the camping trip I took 4/15-4/16, the unwaivering calve soreness that ensued from hiking 14 miles, a scheduled de-load week and a mildly injured right bicep.

In my new program, I have shortened my de-load week in comparison to my previous 16-week program. Instead a whole week devoted to de-load, this is 3 sessions of 4 for de-load. My volume squat day always stays the same, that is increases weight every week. My intensity squat/deadlift day, my press day and bench day are all de-load. However, I tweaked my right bicep bench pressing and am currently undergoing a rehab process to prevent any further injury and heal as fast as possible so I can work on trying to get a mediocre bench press again.

Friday 4/22/11

Back Squat

5x5 @ 340# (set x rep PR)

Weighted Lunge

3x12 with 50# dumbbells

Saturday

Rehab incline dumbbell press

4x10 @ 60#

Pull ups

3x10 @ bodyweight

Conditioning

4 rounds:

20 double unders

15 kb swings @ 1.5 pood

10 knees to elbows

6:35

For the conditioning everything was done unbroken with no failed or missed reps. Swings were the hardest. My several month hiatus from double unders seemed to have no effect on my performance, I am a Kangaroo Kid.

Updates Because I'm a Blog Slacker

In my defense I have been really freaking busy and have not had the motivation to update my training, but I am training and its going well! I have been experiencing some bicep discomfort in my right arm when I bench press. It radiates through my whole arm during my bench workout. I have decided to take a week off from bench. I am going backpacking this weekend anyways so its good timing.


My new program is awesome. I am IN love with it. I have been squatting heavy (its all relative, give me a break) on Tuesdays and lighter but with a much higher volume (then I have ever done) on Fridays. I am noticing improvement in my peace of mind and form. Unfortunately, I was noticing that my deadlift was suffering due to the heavier workload. I was forced to put two workouts together on Tuesday to compensate for my days missed by this camping trip. I found that this worked wonders for my deadlift, I felt strong and I performed better setting a PR. I think I am going to squat heavy on Tuesday followed by a deadlift workout from now on and use Wednesday as my assistance exercise day. Without further ado, here are some of the lifts I have done since my last post:


Back Squat:
3x1 @ 395#
5x5 @ 325#


Bench Press
1x2 @ 285 (PR)


Deadlift
1x3 @ 510# (PR)


I will squat a volume day today and perform some pull ups and GHD sit ups. Then I will be embarking on a 27 mile hike over three days to "rest."

Busy

Okay so it has been a week since I last posted, my b yo. In that week I have endured 3 workouts to which I will fill you in now.


Wednesday


Deadlift
1x5 @ 365#
1x5 @ 405#
1x6 + 3 @ 455#


Weighted Chin Ups
1x8 @ 25#
2x9 @ 25#


GHD Sit Ups
3x20 @ bodyweight


Yea, so I was definitely feeling fatigued from squatting heavy the day before. The weight felt quite heavy when pulling. After 6 reps I had to let go of the bar and back off to rest. Knowing that I got 9 reps (fresh as a daisy I might add) last time I pulled 455# I knew I wasn't done, after taking a short break I stepped up and pulled it 3 more times. Definitely not a mistake but I felt it for the next few days! I am hoping my body will adjust to the workload which I am sure it will. Also, chin ups are awkward as funk!


Friday


Back Squat
5x5 @ 315#


Step Ups
3x10 @ 95# (18" box)


Great day! I have been tweaking the width at which I hold the bar when I squat. Today I really noticed a difference. It helped me stay more upright and 5x5 at 315# felt easier then 5x5 at 305# last week. I will also give credit to my consistent stretching and PVC rolling that I have been doing everyday. I am also tightening up my diet and sleep regimen so keep ya head up. I had to postpone the conditioning until Saturday because we were hungry and tired. This may become a regular occurrence.


Saturday


Bench Press
1x3 @ 215#
1x3 @ 245#
1x3 @ 275# (PR)


Strict Press
3x5 @ 155#


Weighted Pull Ups
1x10 @ 25#
1x8 @ 35#
1x6 @ 45#


Conditioning
3 rounds:
500m run
20 KB swings @ 1 pood


9:10


Well, it seems as though my bench routine may be a little too heavy. I was supposed to press the last set for 3+ reps and I was only able to get it about 1/3 of the way on rep 4 (still exceeds my previous PR of 1 with 275#). I will see how next week goes and decide on the future at that time. I felt strong today, it was beautiful out (except for a quick downpour during our session) and I worked hard. I am proud with all of this session.

Heavy-ER Day

The soreness was almost completely gone when I arrived at the gym. I am trying to get in a rhythm of having a warm up that consists of riding the bike, PVC rolling and stretching. Not only do I feel better during the session but my body is noticing the benefits when I am not training as well.

Back Squat:

5x1 @ 385#

Cleans:

3x3 @ 205#

1500m Row

5:41

Very pleased with the back squat for two reasons. First, I was a little nervous going into it because of my disaster last day of 5/3/1 where I failed at 395#. Today I felt much stronger and each rep was consistently solid. Good form and good drive out of the hole. There is a new member to the Colleseum who I immediately friended after seeing him lift. He is a competitive power lifter and has given me some advice. He told me, since I have flexible shoulders, to grip the bar with as narrow of a grip that I can tolerate. This brings me to the second pleasing thing about this workout. I didn't want to try anything too drastic but I did move my hands in a finger width in order to try to keep my chest up and prevent my butt from rising too quickly. Even with just a finger width I noticed a tighter fuller chest. I look forward to working on this technique for further progress.

The cleans felt heavy because I was tired and because the only spot I was able to do them, due to over-crowdedness, was uneven and it was hard to get good footing.

The row was just tough enough. My iPod shut off about 500m into it causing me to row with 1 hand (with which I was able to maintain a poor 2:30 pace) for about 20 seconds. This obviously increased my total time. Regardless, without expending much more energy I was able to improve on my last 1500m.

New Program!

I started my new customized program on Friday. I was excited and after two days I am satisfied! Friday is volume squat day. For this program, I am using 90% of my max as my max. This way I progress at a slightly slower rate but I find that my comfort level under the weight progresses faster, get it!?


Friday


Back Squat:
5x5 @ 300#


Weighted Lunge:
1x10 (5 each leg) @ 95#
1x10 @ 115#
1x10 @ 135#


Conditioning:
3 rounds
10 burpees
15 KB swings at 55#


3:21


This workout was great. I really enjoyed the squats, challenging but not killer. This is what I want my volume days to feel like. Lots of work, tough weights but not so tough that my form breaks down. With the 5-3-1 Program, squats specifically, I found my form breaking down on some of the sets, I feel that the progression-to-volume was to high for my form to improve. My plan with this new program is to slow the progression down and work on being more comfortable under heavier weights


Saturday


In this new program I am continuing a new 16-week cycle of 5-3-1 with my bench press and deadlift. I found my progression steady in these lifts.


Bench Press:
1x5 @ 190#
1x5 @ 225#
1X6 @ 260#


Push Jerk:
1x3 @ 185#
1x1 @ 225#
1x1 @ 255# (PR)
1x1 @ 265# (had to press it out at the top but PR overhead)


Pull Ups
1x12 @ bodyweight
1x15 @ bodyweight
1x12 @ bodyweight


Great day, legs were starting to get sore. I felt strong and I had a lot of fun with the jerks. I was a little disappointed in the bench press but I will do better next time.

Weekend

Friday was de-load squat and saturday was de-load bench, the last of either for this 16-week session of 5/3/1. Lou and I de-load on our main lifts but not on our assistance exercises.


Friday


Backsquat
1x5 @ 225#
1x5 @ 255#
1x5 @ 285#


Assistance Exercises
Cleans
3x3 @ 185#


Step Ups
3x10 @ 95#


Saturday


Bench Press
1x5 @ 135#
1x5 @ 165#
1x5 @ 185#


Pull ups
1x9 @ 25#
1x10 @ 25#
1x10 @ 25#
1x4 @ 45#


Incline Barbell Bench
1x5 @ 135#
1x5 @ 185#
1x5 @ 225#


I can still tell that I am getting back into he swing of things since the illness I had a couple weeks ago. The cleans are felt heavy but I am not worried. The pull ups and incline bench on Saturday were great, exceeded expectations on the pull ups for sure. We had limited rest for the bench so it was nice to be able to bang out all the reps with no assistance. I felt strong on Saturday.

A Day Late

I was unable to post yesterday, this workout took place on Wednesday 3/16. It was my final day of 5/3/1! Excited to be done and start a new program!


Strict Press
1x5 @ 150#
1x3 @ 170#
1x2 @ 190#


Push Jerk
1x3 @ 155#
1x3 @ 185#
1x1 @ 205#
1x1 @ 225#
1x1 @ 250# (split jerk) (PR)


Dumbbell Rows
1x10 @ 80#
2x10 @ 90#


Well, the strict press is difficult. I definitely gained strength in the lift but it just feels really heavy. I know pressing of any kind is a weaker point of mine but I guess improvement is improvement. The push jerk was a lot of fun. I was just throwing weight on to see how high I felt comfortable going. 250# actually felt pretty easy and I think I can get 300+. I will try it in a couple weeks.


In conclusion to 5/3/1, I think it is a great program and I will be continuing to use it in my training. Our next competition is going to be the Raw Nationals in Scranton PA. It is August 19-21 and its basically the biggest Open Powerlifting Event of the year, I am super pumped. Unfortunately, the sickness that my roommates and I acquired prohibited us from finishing strong on this program, but there are always going to be speed bumps. I am looking forward to implementing my new customized program, coming to a gym near you on March 25, 2011.

Starting To Feel Strong Again!

Ever since "Fridays Failure" I have been feeling stronger each day. Today was no exception. I rowed for warm up and my strokes felt significantly more effective then they ever have before. I was going about 65% maintaining a sub 1:40 time, with only light fatigue.


Warm up:
500m row 
1:38


Deadlift:
1x5 @ 405#
1x3 @ 455#
1x3 @ 505# (PR)


Assistance Exercise:
GHD Sit Ups
3x20 @ bodyweight


Well, there you have it. I was feeling strong. I was unsure how the deads were going to go. In my mind I was hoping that rep one with 505# would feel good enough that I would feel comfortable to attempt two. The first two reps were strong and the third was a slight struggle but a good lift none the less. My excitement paired with the 8-10 people that gathered to watch me lift was enough to pull the best out of myself. I am very satisfied with this effort.

Weekend

It was great being sick during the last week of 5/3/1 because I got to perform poorly on the heaviest lifts of the session (pouring sarcasm on pretty heavily)! I waited until Friday to go to the gym to assure I was completely better.


Friday


Backsquat
1x5 @ 310#
1x3 @ 350#
1xFAIL @ 395#


Power Cleans
4x3 @ 185#


Wow. Talk about a serious let down. After sixteen weeks, according to this day I have lost 10# on my squat. I realize this is entirely due to being sick in the beginning of the week, but like I said before it is extremely frustrating anytime this happens regardless of the reason. I have known nothing but progress since I started training mostly power lifts and getting my first taste of true failure leaves a bad taste in my mouth.


Saturday


Bench Press
1x5 @ 210#
1x3 @ 240#
1x4 @ 265#


Strict Pull ups
3x10 @ bodyweight


Flat Dumbbell Press
1x10 @ 80#
1x8 @ 90#
1x6 @ 100#


Jog 1 mile
8:12


Wow again. My legs are super sore! Another indication that my body was not ready for a heavy squat day on Friday. I didn't even complete my workout and I am sore as hell. Today was much better for psyche. While working up to my last set on the bench press I didn't feel great but I got a good spotter and was happy with 4. I got the fifth rep about 3/5's of the way up before it started coming back down. I got at least 6 reps on a good day. The mile was nice and easy, allowed me to work on my breathing.

I've Been Sick

As the title gave away, my roommates and I came down with something resembling food poisoning but hit us each at different times, leading us to believe that it was a strain of the black plague. Anyways, I missed a day of work and had a lot of catching up to do yesterday. Here are my stats pre-illness.


Friday


Backsquat
1x3 @ 285#
1x3 @ 325#
1x5 @ 375#


Power Cleans
1x5 @ 135#
2x3 @ 185#
1x3 @ 205#
1x1 @ 227.5# (PR)
1x1 @ 235# (PR)


Good Mornings
3x10 @ 95#


Wow, today was a tough squat day. The set of 5 was brutal. I rocked a bit forward on my third rep causing my butt to come up, the weight shifted to my toes and I almost lost it. I started seeing spots, probably should have stopped but I knew I wasn't gassed yet. Rep 4 was much better and 5 was also better then rep 3 but not that good. I started seeing spots and after watching Kendrick Ferris pass out at the Arnold this weekend, I think I will be more careful next time.


We definitely practice power cleans on a weekly basis, but its only once a week and its after heavy squats. Louis and I were feeling "good" so we decided to see if we could set a PR. We threw 1.5# magnets on the plates when the bar was loaded at 225# to set a PR. I almost cleaned this one through my chin. I knew I could go higher. We loaded up 235# and with very little bend in my knees to catch it, PR numero dos (number two) was a success. Lou was also successful and we think that on a fresh day we could each power clean 250#.


Out of everything we did, I was the MOST sore from 95# Good Mornings!


Saturday


Bench Press
1x3 @ 185#
1x3 @ 225#
1x9 @ 240#


Weighted Pull Ups
1x8 @ 25#
1x8 @ 25#
1x7 @ 25#
1x6 @ 25#


Incline Barbell Bench 
3x7 @ 185


Great bench day, I am finally starting to see some increases in my numbers! I think it has to do with my increased conditioning, I don't feel as tired at rep 4 as I used to. Unfortunately, this sickness is going to set me back a bit but I will keep on keepin on!

Meet The Press

Busy day at work. I was pumped to lift but right off the bat I wasn't feeling fresh. My back was kind of tight from deadlifts the day before. I still did pretty well.

Strict Press:

1x3 @ 140#

1x3 @ 160#

1x4 @ 180#

Assistance Exercises

Barbell Shrugs:

2x10 @ 225#

1x15 @ 225#

Barbell Row

1x10 @ 135#

1x10 @ 155#

1x10 @ 175#

Conditioning

Row 1800m

6:59

Overall I am happy with my shoulder press but I know I probably could have done 5 reps with 180# on a great day. My bar path was a little loopy and I know this caused some extra fatigue. Again, with the shrugs I used a light weight, made sure I got full ROM and held at the top. I like this better then the clean pulls I was doing with 315#, I still plan on switching between the two. The 1800m row was plenty. I maintained about a 1:58 pace which is about 70% effort, which is perfect. My goal here is to increase my lung capacity, not to kill myself.

Dinner

1 lb of wild caught salmon, bok choy (bok choy is my favorite) and a pint of Southern Tier IIPA

Grateful Deadlift

Two rest days down, its time to get back into it. My adductor soreness is limited/gone and I am ready to train.


Warm Up:


400m row


Deadlift:


1x3 @ 370#
1x3 @ 425#
1x6 @ 480#


The weight felt a bit heavy during warm up. I am satisfied with my final set but realize that my form was not as good as it could have been due to my minor fatigue. Why is it, when you are tired, your butt wants to come up first? I did my best to prevent this. I don't think I would have got any more then 6 or 7 on a good day but I feel I would have felt tighter throughout. My grip was also giving me a bit of a problem causing me to pause between a few reps. All and all though, success.


Assistance work:


3 rounds, not for time:


15 GHD sit ups immediately followed by 15 box jumps @ 24"

Busy Weekend

Friday


Still feeling good, my back is no longer tight or sore and I am ready to squat.


Back Squat:
1x5 @ 270#
1x5 @ 315#
1x7 @ 350# (PR)


Assistance Exercises:


Power Cleans
3x5 @ 185#


Step Ups to 24" box
1x10 @ 65#
2x10 @ 85#


Saturday


I feel strong.


Bench Press
1x5 @ 185#
1x5 @ 225#
1x11 @ 240#


Assistance Exercises:


Strict Pull Ups
1x14 @ bodyweight
1x13 @ bodyweight
1x12 @ bodyweight


Flat Dumbbell Bench
1x7 @ 90#
1x6 @ 100#
1x4 @ 110#


Conditioning:
5 rounds
Prowler Push 40 yards
20 KB swings at 35#


8:17


Dinner: 
Chicken salad with sweet potato fries. Inspired by my role model Josh Courage.

The 110# dumbbells that the gym I go to has are, lets just say, rickety. I have Louis spot me, not so much to help with reps but more so to knock the weights away from crashing onto my dome if they break, reminds me of this Dangerwod.


Sunday


I attended DC's Most Primal 2011 and I got to watch and catch up with a bunch of my friends from DC. No one has changed unless they got cooler. I seemed to regress in my coolness but this is about them, not me. Three brutal workouts and everyone did awesome. My friend Maddie was competing for the first time and she was a beast finishing first in her heat for the third WOD. Josh Courage came in second place for the second year in a row and Dan The Man Samarov continued his third place streak. I believe this is his fourth 3rd place finish in Crossfit competitions, thats consistent. Great job to everyone!

Rest Day

Dinner: (2) 8oz Bison Burgers, Pepperjack Cheese and Bok Choy

Strict Press

Long Day. I was at work until 5:30, then I had 2 clients. I didn't get to the gym until 8 pm but I was excited and the espresso shot was working.


Strict Press:
1x5 @ 135#
1x5 @ 150#
1x7 @ 170# (PR)


Assistance Exercises


Bar Shrugs:
4x10 @ 225#


Bar Dips:
3x10 @ bodyweight


Conditioning


Row
1500m in 6:00


I felt relatively strong today even though my back was super tight and sore. I was happy with the 7 reps on the final set of my press. I was even more happy that my final rep was evenly distributed between both my arms. 98% of the time I press to failure, my left arm rises before my right arm on my last rep and I resemble a saguaro cactus. 


I typically do sets of ten shrugs with 315 or 365 but I wanted to try 225 today and hold each rep at the top. I don't ever power clean more then 225# so I wanted to work with it and see if I couldn't target some deeper hypertrophy.


I am much better at ring dips and this is the reason why I try to alternate between bar and rings. The bar dips are definitely a bit uncomfortable.


Finally, on Tuesday I "like" to row. I go at about 75%, maintain under a 2 minute pace and go hard for the last 100m. I am not trying to kill myself during this, my goal here is to increase my stamina. I have noticed that at the end of my heavy sets I have been finding myself less tired due to the addition of high intensity conditioning 2-3 times a week.

HELLLOOOOOOOOO

I am glad I am more consistent with my training then I am with my blog posts. 

Yesterday started the final 4-week block of the 16 week 5-3-1 program that I am on. Gains have been made and are continuing at a steady pace. De-Load weeks are interesting, the weights that are prescribed are literally a joke, we actually make clever puns and engage in shtick about the comically low weights. However, I never imagined how much de-load weeks help until I start the next load week. Body parts are not sore or tight, motivation is high and spirits are up. Although slow and dangerous behind the wheel, de-load weeks can serve a purpose (Dumb and Dumber).

A couple PR's

Strict Press:

1x3 @ 185#

Bench Press:

1x5 @ 265# (I had a terrible spotter on this set. He had his hands in front of my face the whole time. I didn't think once about pressing, all I could think about was how mad I was, I know I could have got 7 reps at this weight)

Squat:

1x4 @ 385#

Deadlift:

1x4 @ 495#

Yesterday was the 5-5-5 day of deadlifts. Its always exciting when my roommate and training partner prints out our new 5-3-1 sheets with the weight increased.

1x5 @ 345#

1x5 @ 400#

1x9 @ 455#

Assistance Exercises:

Front Squat (for warm up)

2x5 @ 155#

Ab Mat Sit Ups

100 total in 3 sets

Pulling 9 at 455# was better then I expected. I know that at reps 7 and 8, my back started to round and rep 9 might have been a mistake, but, I did not feel tired after, 6 then 7 then 8. On rep 9 I felt my form break down and the lockout was a bit sketchy but there was no hitching and the bar never stopped moving. I also wasn't 100% focused because I forgot my iPod and I had to listen to Metallica on my friends iPod. I love me some Metallica, but everyone knows Wu-Tang is my deadlift music. If Ghostface was in my ear I would have got 10 reps (probably not).

I have a Blog??

Alright so I things are finally slowing down form the busiest 3 months of my life. We have been slammed at my day job, I was studying for the CSCS, which I took on January 8th and I am still training clients and myself after work. Thank goodness beer exists.


Training is going excellent. I am a solid 228# and stronger then I have ever been. We are on cycle 3 of the 5/3/1 Program and we love it. Although I haven't posted for over a month, I will fill you in on some PR's I hit over that time.


Deadlift 1x3 @ 485# (current PR)
Strict Press 1x3 @ 180# (current PR)
Bench Press 1x5 @ 256# (current PR)
Back Squat 1x4 @ 375# (current PR)


Everything except for the bench press has been drastically improving. I can't quite figure out why my bench is not progressing like I want, but, I do have some ideas. I bench the day after back squats, this could be significant. I feel like my 1 RM has gone up significantly but when I get into 5 or more reps, I seem to die. I did get 230# for 11 reps rather recently, so again, I am not exactly sure what the issue is. Just got to keep pressing (pun intended).


Tuesday 1-25-11


Assistance Exercise/Warm Up
Row 2x400m @ 1:36 pace


Deadlift
1x5 @ 345#
1x5 @ 395#
1x7 @ 445# (PR)


Assitance Exercise
GHD Sit Ups 3x20


The row was interesting. I went about 75%, I started cold and went at a moderate intensity. I can notice that my pull is much stronger since each row stroke was easier then I remember them being while maintaining a rather "fast" pace (fast is relative!!). Also, I had a hockey game on Sunday and on Monday which I had not fully recovered from. My legs, although not sore, were heavy and tired. 


Whoa, the deadlifts were real. I'm satisfied with my performance but they took everything out of me! My back started tightening up immediately after my final set! That never happens. Although annoying and slightly painful, its an exciting part of this program, going until you can't go anymore on your final set. It really ensures gains, I love it. Needless to say, the sit ups were stupid. Just wanted to get them over with and eat.